CrossFit – Mon, Apr 22

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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)

2 rounds

20 Calf Raises

20 Toe Raises

15/15 Bend and extend

15 V ups

100m run

(8min to complete)


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.

Steven RendonCrossFit – Mon, Apr 22

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