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
STAND WITH JUSTINA WOD
Sat, May 11th
Teams of 3
Prizes for top teams
THANK YOU
to everyone who donated!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10 upward downward dog
10 Crab Bridges
10 Banded deadlifts
10 Banded Bent over rows
10 Banded Pull Aparts
Then
Barbell work
Snatch High Pull
Muscle Snatch
Power Snatch
MFLH Skill (Checkmark)
10:00 AMRAP for Quality:
5 Mixed Grip Strict Pull-ups:
supinated
mixed
pronated
mixed
supinated
5 ring dips + 10-20 second hold at lockout
MFLH 050724 (AMRAP – Reps)
10:00 clock…
12-9-6 reps for time of:
Snatches (155/105)
Burpee box jump-overs (30/24)
** Max Wallballs with remaining time
Leave a Reply