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)
General Warm up
Every :30 for 4min
Scorpions
Upward/downward dog
Mt. Climbers
Hollow rocks
Then
Tempo PVC OH Squats
Then
Barbell warm up
Hang Power Clean (5 sets:
Hang Power Clean x 2 @ 70%)
MFLH 052324 (AMRAP – Reps)
Every minute on the minute x 20:00
Minute 1: 10 Over Head Squat (115/80)
Minute 2: 15 Bar Hopping Burpees
Minute 3: 15 TTB
Minute 4: 10/8 Calorie Echo Bike under 30s
Minute 5: REST
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