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
STAND WITH JUSTINA WOD
Sat, May 11th
Teams of 3
Prizes for top teams
THANK YOU
to everyone who donated!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10 Sonics
5/5 figure four rotations
5/5 ATG Split squats
Barbell work
Clean High Pull
Muscle Cleans
Power Cleans
Rear elevated split lunges (Weight)
5 sets of 5/5 @ 135-140
build slightly heavier than last time
Skill/accessory (Checkmark)
Skill/ accessory
3 sets
DB Floor Press
15 Ring rows
30sec HS Hold
MFLH 050624 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 5 minutes of:
3 P. Cleans (185/125)
7 Push-Ups
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