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

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 052924 (Time)

3 sets:

400m Run

800m Ski ERG or Row

400m Run

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 – CrossFit

Warm up (Checkmark)

General warm up

Every 30sec for 6min

•Dive Bombers

•Mt. Climbers

•Bottom of the Burpee

•Top of the Burpee

Barbell warm up

•Hang Snatch High Pull

•Hang Power Snatch

•Hang Power Snatch

Hang Power Snatch (3×3 use same weight for all 3 sets)

Hang Power Snatch (1×2 increase weight by feel)

Hang Power Snatch (3×1 increase weight by feel)

MFLH 052824 (AMRAP – Reps)

EMOM X 20:00

Minute 1: 16/12 Calorie Row/Ski

Minute 2: 20 Wallball 20/14

Minute 3: 22 V-ups

Minute 4: 4 Wall Walks

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 – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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

052524 (Time)

50 cal bike

40 KB SDHP 24/16

30 Box Jumps 24/20

40 KB SDHP

50 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

052524 (Checkmark)

Every 7’ for 28’

800m run

18 burpees over the db

7/7 db hang c&j

Buy out:

50 hollow rocks

50 russ. twist

50 alt. V-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

052524 (Time)

Teams of 2

400m run together

75 Wallballs 24/20

50 DB Snatches 50/35

250 Dubz

50 DB Snatches

75 wallballs

400m 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 – MB Conditioning

052324 (Checkmark)

6 sets

3’ on 1’ off

A- 25/20 cal bike

20 teepee push ups

Max wall balls

B- 500/400m row

15 wall balls

Max teepee push 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)

General Warm up

Every :30 for 4min

Scorpions

Upward/downward dog

Mt. Climbers

Hollow rocks

Then

Tempo PVC OH Squats

Then

Barbell warm up

Hang Power Clean (5 sets:
Hang Power Clean x 2 @ 70%)

MFLH 052324 (AMRAP – Reps)

Every minute on the minute x 20:00

Minute 1: 10 Over Head Squat (115/80)

Minute 2: 15 Bar Hopping Burpees

Minute 3: 15 TTB

Minute 4: 10/8 Calorie Echo Bike under 30s

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

052224 (Time)

-400m run

50 db push press (1 db)

40 t2b

30 single arm devil press

-400m run

40 db thrusters

30 t2b

20 single arm devil press

-400m run

30/30 db snatch

20 t2b

10 single arm devil press