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 (Checkmark)
7min to complete
3 rounds
10 scorpions
10 prone int/ext rotation
10 Mt. Climbers
10 Banded OH Squats
Barbell warm up
12 Snatch High Pull
9 Muscle Snatch
7 P. Snatches
5 OH Squats
Beta (Time)
For time 1000m row
15 P. snatches135/95
20 T2B
750m row
10 P. snatches
15 T2B
500m row
5 P. Snatches
10 T2B
Notes/stimulus
***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.
** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.
*T2B break them up sooner rather than later.
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