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

10 Bent knee windshield wipers

10 hollow rocks

10 Superman’s

5 inch worms

Then

20 Mt. Climbers

15 Squat Jumps

5/5 AtG Split Squats

Back Squat (Eight sets of:
2 Back squats @
75-80%
Rest 60-90 seconds between sets
For Completion)

MFLH 060324 (AMRAP – Reps)

EMOM x 20:00 (4 rounds):

Minute 1 and 2: 100m run 5 Ring Muscle Ups OR 15

Toes-to-Rings

Minute 3: 50 Double-Unders or 50

Crossovers

Minute 4: Max Calorie Row

Minute 5: Rest

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)

Every 1:30 for 6 sets

6 shuttle runs (down and back = 1)

7 burpees

Rest 2’

4 sets

2’ on – 1’ off

A- 10 db front squat

10 db push press

10 burpees over the db

B- 10 db hang clean and jerk

10 t2b

10 burpees to target

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

2 rounds

10 Sonics

10 upward/downward dog

10 scorpions

10 T stands

10 Kip Swings

barbell work

7 reps on command

Deadlifts

Clean pull

Muscle Cleans

Power Cleans

MFLH Strength (Checkmark)

5 sets:

DB Bench Press x 10 reps

Deadlift x 5 reps @ 65%

Rest 60 seconds between sets

Bench Press (DB press)

Deadlift

MFLH 060324 (AMRAP – Reps)

2:00 ON / 2:00 OFF (16:00 minutes)

15 Chest to Bar Pull-Ups

15/10 Calorie Echo or Assault Bike

Max Power Cleans in the remaining time (135/95lbs)

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

060224 (Time)

Buy in: 800m run

3 rounds

50 lunges

40 Sit ups

30 Russian KBS 24/16

Buy out: 800m Run

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

060124 (AMRAP – Rounds and Reps)

22min amrap

Teams of 2

100 Dubz

50 wallballs 20/14

30 Burpees

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

053124 (Time)

3 rounds

1000m row

400m run

30 Floor press

20 Push Press

10 bent over rows

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

20 Calf raises

20 Toe Raises

10 Knee rotations

10 Baby makers

5 Cal Sprint

1 Wall Climb

Back Squat (Set 1: 3 reps @ 60%
Set 2:2 reps @ 70%
Set 3:1 rep @ 80%
Set 4: 2 reps @ 75%)

MFLH 053124 (Time)

Every 4:00 X 5 sets: (20:00)

20 Alt DB Snatches 50/35

15 Box Jump overs 24/20

10/7 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 – MB Conditioning

053024 (AMRAP – Reps)

4 Rounds

2min on: 1min off

A) 8 Burpees

15/12 cal Bike

Max: KB SDHP

B) 8 Burpees

15/12 cal Bike

Max: Box Step 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 – CrossFit

Warm up (Checkmark)

2 rounds

10 H.R. Push ups

10 Sonics

20 90/90

10 squat to sissy squat

Then

Barbell work

Deadlifts

Clean High Pulls

Muscle Cleans

Power cleans

Strength (Checkmark)

12 sets:

Bench Press x 3 reps @ 70%

Deadlift x 3 reps @ 70%

Rest 60 seconds between sets

Bench Press

Deadlift

MFLH 053024 (Time)

Teams of 2

For time:

12 P. Cleans (155/105 split)

24 Pull-Ups

36 Goblet Squat (24/16)

12 P. Cleans (155/105 split)

24 Pull-Ups

40 Goblet Squat

12 P. Cleans (155/105 split)

24 Pull-Ups

48 Goblet squats

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

052924 (Checkmark)

10min amrap

200m run

20 Lunges

15 Pull ups

2min rest

10min amrap

250m row

20 DB Snatches

20 squat jumps

2min rest

10min amrap

20/15 cal Bike

15 Bicep curls

10 Knees to elbow