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
15/15 Bend and extend
15 V ups
100m run
(8min to complete)
then
10 Tempo Front Squats
Front Squat (5×2 between 75-85%)
MFLH 022224 (AMRAP – Reps)
5 sets: (20:00)
2:00 ON / 2:00 OFF
400m Run
AMRAP Toes to Bar
NOTES: The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform Toes to Bar.
Scale the distance of the run to give yourself AT LEAST 20 seconds on the pull-up bar. Work hard and have fun today.
Leave a Reply