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
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
:20 second Dead Hang
10 Lat Pull Downs
10 Sonics
10 bent knee windshields
5/5 Figure 4 rotation
100m run
Barbell work
•Hang High Pull
•Hang Muscle Cleans
•Hang Power Cleans
Hang Power Clean (Every 2min for 14min
3 Hang P. Cleans
begin w/ 135/95
Increase weight every set)
On Purpose (AMRAP – Reps)
10min AMRAP
35 Pull Ups
50 RKBS 32/24
70 Lunges
*max Burpees w/ remaining time
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