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)
3 Sets
10 Sonics
5/5 Single leg Glute Bridges
10 90/90
5/5 ATG Split Squats
Rear Elevated Split Squats (front rack) (Weight)
4 sets of 3/3
build slightly heavier than last time
Skill/accessory (Checkmark)
4 setts
8 Strict Chin-Ups (add weight if possible for 5 UB)
10 DB Floor Press
10 Diamond Push-ups DB Floor Press
10min to complete
MFLH x RCFMB (Time)
8min to complete
50 box step up and overs 24/20 (50/35)
150 Dubz
30 Single arm DB thrusters
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