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
MFLH 040924 (AMRAP – Reps)
EMOM x 30:00 (6 sets)
Station 1: 18/14 Calorie Row
Station 2: 8 Burpee Box Jumps (24/20)
Station 3: 8 Shuttle Runs (25/25 = 1)
Station 4: 6-8 Bar Muscle Ups + Max
Crossover Single Unders
Station 5: Rest
NOTES: Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bbj.
After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the shuttle runs to the Bar Muscle-Up crossover station. We want you maintaining consistent paces on the row and shuttle runs that end up taking around 50-55 seconds. Modify the Bar Muscle-Up to 8-12 reps of any Pull-Ups variation. Modify
accordingly to meet the intended stimulus
For Completion
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