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

()

2 rounds

20 Calf raises

20 Toe Raises

10/10 Bend and Extend

5/5 ATG split squats

50 single unders

Back Squat

Every 2min for 16min

Set 1: 2 reps @ 60%

Set 2: 2 reps @ 65%

Set 3: 2 rep @ 75%

Set 4: 2 reps @ 80%

Set 5: 2 rep @ 80%

Sets 6,7,8 2 reps @85%

MFLH (Time)

AT 0:00

For Time

500 meter Ski Erg

500 meter Row

1.000 meter Bike

Time Cap: 6:00 MEN / 7:00 WOMEN

AT 10:00

150 Double-Unders

800m Run

150 Double-Unders

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 Cardio Party 061224 (Time)

Every 6min for 36min

200m run/250m row

20 Burpee Box Jump Overs 24/20

*remaining time easy bike

_Target Time is sub 3min to perform the burpee box jump overs.

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 – MB Conditioning

061224 (Time)

For Time

100/70 cal bike

50 DB Snatches

25 Pull ups

50/35 cal bike

25 DB Snatches

15 Pull ups

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 – MB Conditioning

061124 (Checkmark)

Every 9 min for 27min

1000m row

40 Wallballs

30 Push ups

Buy out

5min of core

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 – MB Conditioning

061024 (AMRAP – Reps)

8 sets. (Total)

2min on:1 off

A) 200m run

8 Burpees

Max cal Bike

B) 200m run

8 Box Jumps

Max cal Bike

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

060824 (Time)

Teams of 3

3 Rounds

50 Cal Bike

40 Box jump Overs 24/20

30 P. Snatches 135/95

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

Hero Hopper Friday 060724 (Checkmark)

Hero Hopper Friday

Fly Little Bird

Mowrey

Wallin

Cam

Jo Varges

Oleta

Movers for Tito

Gratitude

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)

General warm up

9min

0-3min to complete

15 frontal raises (5/2.5lb plate)

15 lateral raises

15 upright rows

15 presses

10 dive bombers

3-6min to complete

20 Mt Climbera

15 Baby Makers

10 drop Squats

5 Squat to sissy squat

6-9min to complete

10 BB Front Squat

10 Push press

10 Thrusters

10 Kip Swings

Then

Power clean work

Power Clean (0-10min
To reach a heavy Single of the day (This will not be a PR Lift))

MFLH OLY (AMRAP – Reps)

From 10:00 – 17:00:

For max reps:

1:00 of Cleans @ 70%

Rest 2 minutes

1:00 of Cleans @ 80%

Rest 2 minutes

1:00 of Cleans @ 85%

For Completion

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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 – MB Conditioning

060624 (Checkmark)

Every 5’ for 30’

A- 400m run

8 devil press (2X DB)

16 box jump overs

B- 400m run

8 DB thrusters (2X DB)

16 Alt. t2b

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 – MB Conditioning

060324 (Checkmark)

0:00 to 10:00 to complete

3 rounds

25 push ups

18/15 cal ski

10:00 to 20:00 to complete

3 rounds

25 weighted sit ups

20/17 cal row

20:00 to 30:00 to complete

800m run

50 push ups

50 weighted sit ups