Announcements
RCFMB x MFLH
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
BEND & BARREL
Saturday, 3/30 (12-1p)
Join us for our next Yoga session & guided ice baths!
-Use Outdoor Shower
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
Reebok CrossFit Miami Beach – CrossFit
Warm up (No Measure)
20 cal Raises
20 Toe Raises
50 Single Unders
15 Hollow rocks
15 Super mans
50 Single Unders
10 Squat to Sissy Squat
10 ATG Split Squats
50 Single Unders
then
7-10 reps each on command
Clean High Pull
Muscle Cleans
Power Cleans
Power Clean (5×3 Tap and Go)
Farewell Cam (MFLH) (Time)
3 sets:
400m run
30 Wallball
20 Box Jump Overs 24/20”
10 Power Clean (185/125)
– rest 2:30 –
NOTES: Today’s workout is a mini chipper repeat with the intention of trying to increase your pacing each round. Again round one at a pace that feels relatively comfortable and look to see where you can push to get faster each time. The 400 m run should be two minutes or less.
The wall balls should be completed in two or less sets.The loading on the power clean should be moderate to heavy however should take approximately one minute to complete. Scale to distance reps and loading accordingly to hit the intended stimulus.
For Completion
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