Announcements
REGISTER FOR THE 2024 OPEN
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
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 Cardio Party 031324 (AMRAP – Reps)
EMOM × 32:00:
Minute 1: 14/10 Calorie Echo Bike
Minute 2: 15/12 Calorie Row
Minute 3: 14/10 Calorie Ski OR 200m Run
Minute 4: Rest
Notes:
Today’s cardio party is on the tougher side from an intensity standpoint.
Starting each interval off on the echo bike will leave athletes feeling fatigued going into the Row and then finally the ski or shuttle run.
The goal should be to push hard on the echo bike to get it done in about 45 seconds or even less to get a quick breather before heading into the next two movements.
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