Announcements
REGISTER FOR THE 2024 OPEN
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
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
MTLH x RCFMB Warm up (No Measure)
3 sets:
4 Calorie Bike sprint
6 90/90 (6 each side)
8 Figure 4 rotation (4 each side)
10 squat to sissy squats
12 medball clusters
10min cap
RCFMB Complex (Weight)
Complex
Every 2min for 10min
1 Clean Pull
1 Squat Clean
1 Front Squat
1 Jerk
*satrt @ 155/105 increase after every set
MFLH 022624 (AMRAP – Reps)
EMOM 21:00
Minute 1: 18 Wallball (20/14)
Minute 2: 15/12 Calorie Row
Minute 3: 12 Box Jump Over with Step Down (24/20)
For Completion
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