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
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2 rounds
20 Calf raises
20 Toe Raises
10/10 Bend and Extend
5/5 ATG split squats
50 single unders
Back Squat
Every 2min for 16min
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 rep @ 75%
Set 4: 2 reps @ 80%
Set 5: 2 rep @ 80%
Sets 6,7,8 2 reps @85%
MFLH (Time)
AT 0:00
For Time
500 meter Ski Erg
500 meter Row
1.000 meter Bike
Time Cap: 6:00 MEN / 7:00 WOMEN
AT 10:00
150 Double-Unders
800m Run
150 Double-Unders
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