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 (AMRAP – Reps)
Every 90sec for 9min
A) 20 Mt. Climbers
10 Knee Rotations
5 Squat Jumps
B) 10 Bottom of the Burpee
10 Top of the Burpee
5 Kip Swings
Front Squat (5×3 work up to 72.5-82.5%)
MFLH 051524 (AMRAP – Reps)
5 sets: (20:00)
2:00 ON / 2:00 OFF
10 Burpees Over Bar
10 Front Squats (185/125)
Max C2B Pull ups/Pull-Ups with remaining time
NOTES: for today’s work out, we are looking to get hey solid amount of time to work through the ring muscle ups. Stay low to the ground on the lateral Burpee’s over the bar.
Take a breath before picking up the barbell for the front squats with the intent of hitting all 10 reps unbroken.
Look to be done with the Burpee’s and front squats in around 1:00 to
1:10 seconds. Unless you have the capacity to do 15+ on broken ring muscle ups these are most likely going to be broken up into 2-3 smaller manageable sets. Modify the loading on the front squats that is challenging but 10 unbroken is doable.
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