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 Calf raises
20 Toe Raises
10 Knee rotations
10 Baby makers
5 Cal Sprint
1 Wall Climb
Back Squat (Set 1: 3 reps @ 60%
Set 2:2 reps @ 70%
Set 3:1 rep @ 80%
Set 4: 2 reps @ 75%)
MFLH 053124 (Time)
Every 4:00 X 5 sets: (20:00)
20 Alt DB Snatches 50/35
15 Box Jump overs 24/20
10/7 cal bike
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