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.
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