CrossFit – Fri, Apr 19

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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

15 Sonics

10 Bent knee windshield wipers

20 Shoulder taps

10 dive bombers

5/5/5 good mornings

Barbell warm up

Tempo Deadlifts

S2OH progressions

MFLH 041924 (AMRAP – Reps)

5 sets: (15:00)

0:00 – 1:30

15 Deadlifts (225/155)

1:30 – 3:00

15 Shoulder to Overhead (155/105)

NOTES: this one is going to be very taxing from a muscular standpoint.

First and foremost we want to scale to loading she’s such that allows us to before me to these movements safely and with good technique.

Overtime fatigue management is going to play the biggest factor. We want to look to complete the reps with an a 45 second window. So breaking up the reps is OK but we need to keep the rest short. A few rep schemes to consider our 8/7, 6/5/4, or 5/5/5

Steven RendonCrossFit – Fri, Apr 19

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