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 041024 (AMRAP – Reps)
8 sets (48 minutes)
Minutes 0-3: 750/600m Row or Ski
ERG, Or 1500/1200m Bike ERG or 35/25cal echo bike
Minutes 3-6: 15 Barbell Floor Press +
12/12 Single Arm DB ROW
NOTES: today’s workout is a good brand of cardio and upper body push pull. Effort on the machine needs to be at a moderate pace and it is expected that it will take the entire three minutes to complete. Within the next three minute window athletes will need to complete 15 Barbell Floor press and then 12 per side single arm dumbbell rows. Choose loading that is challenging but athletes are able to go unbroken for the majority of the work out. The Push Pull section should take no longer than 2 minutes. Modify accordingly
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