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)

10min to Complete

10 Hollow Rocks

10 Superman’s

10/10 Bend and Ext

5/5 ATG Split Squats

20 Dubz

Rear elevated split Squats (5 Rounds for weight)

5x 5/5

•Rear elevated split Squats

*increase weight every set

MFLH 042924 (3 Rounds for time)

3 rounds for time of:

75 Double-Unders

21/15 Calorie Echo Bike

5 Front Squats (185/125)

– 10:00 Cap –

NOTES: Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it.

Coming off the bike with the legs a bit wobbly is what will make this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

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

042924 (Time)

Every 10 min for 30min

1000m row

30 Push Ups

30 WallBalls 20/14

30 sit 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

052824 (Time)

4 rounds

400m run

20 Sit ups

20 H.R. Push Ups

20 KB SDHP 24/16

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

042724 (Time)

Teams of 2

2 rounds

100 Synchro Lunges

50 Pull Ups

50 Box jump Over 24/20

100 cal row

50 T2B

50 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

042624 (AMRAP – Reps)

50/40 cal bike

3 rounds

20 push ups

15 ring rows

10 box jump over

1000/800m row

3 rounds

20 air squats

15 v-ups

10 box jump #30/24

50/40 cal bike

Beginning at 0:00 and every 02:30 complete:

2 wall walks

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

:30sec each

•Scorpions

• H.R. Push ups

•Calf Raises

•Toe Raises

•Jumping Jacks

Barbell Work

Floor Press (5×3 AHAP)

MFLH x RCFMB 042624 (Time)

Every 5:00 x 5 sets:

10 Floor Bench Press (155/105)

10 Power Clean (155/105)

75 Dubz/ 200 single 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

Warm up (Checkmark)

2 rounds

10 90/90

5/5 figure 4 rotations

10 Baby Makers

5 Squat to Sissy Squat

2 rounds

20 PVC Pass through

10 Upward Downward Dog

5 inchworm

Barbell warmup

Barbell Complex (AMRAP – Reps)

Complex

Every 1:15 x 10 sets: (12:30)

1 P Snatch + Overhead Squat

*building to a heavy complex

For Completion

MFLH x RCFMB 042524 (Time)

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead Squat (95/65)

100m run after each set

NOTES: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Run as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. Target time 20ish minutes

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

042424 (Checkmark)

Every 2’ for 10’

18/13 cal bike sprinting

Rest 2’

8’ amrap

15 kbs

15 teepee push ups

15 goblet squats

Rest 2’

3 rounds

200m farmers carry

10 cal bike

200 ft front rack carry

10 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

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.

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

042324 (Checkmark)

Every 5’ for 30’

A- 400m run

16 DB snatch

20 t2b

B- 400m run

16 DB hang c&j

20 DB box step ups