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)
2 rounds
6 cals
10 dive bombers
20 Mt Climbers
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Hang P. Snatch
MFLH Conditioning (Time)
20RFT:
12/9 Calories
9 Air Squats
6 Hang P. Snatch (75/55)
NOTES: Today’s workout is all about pacing. It’s a 20 round work out, so going really hard on the first couple of rounds would not be the brightest idea. This workout should have almost a “Cindy” feel to it where you can always keep going no matter what. Facing on the machine should be such that you can get off and immediately perform nine air squats. And the pacing on the air squats should be such that you can immediately pick the barbell up and perform six hang snatches unbroken. Get into the zone and find your flow state and this one.
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