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 (No Measure)
10min
2-3 sets
10 hollow rocks
10 Prone int/ext rotation ( add 2.5-5lbs after first set)
10/10 bend and extend
10 Banded OH Squats
Overhead Squat (5×3 increase weight by feel)
MFLH 032524 (Time)
FT:
50 weighted sit-ups 35/20
40 overhead squats (95/65)
30 burpees
20 handstand push-ups
10 ring muscle-ups
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