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
STAND WITH JUSTINA WOD
Sat, May 11th
Teams of 3
Prizes for top teams
THANK YOU
to everyone who donated!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
15 Calf Raises
15 Toe Raises
10 upward Downward Dog
10 Vertical Jumps
5/5 ATG Split Squats
5 Burpees
100m run
Then
Barbell work
Clean High Pulls
Muscle Cleans
Power Cleans
Jerks
Clean and Jerks
Running Gwen (MFLH) (Time)
Cleans and jerk 15-12-9 reps
* Run 800m after each set.
*suggested RX 135/95
NOTES: this is a spin on a newer CrossFit benchmark workout called
Gwen. The clean jerks must be performed unbroken and Unbroken means Touch and go. A re-grip off the floor is a foul, And you must perform a 20 Burpee Penalty to continue. Use the same load for each set but you choose.
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