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
10 90/90
5/5 figure 4 rotations
10 Baby Makers
5 Squat to Sissy Squat
2 rounds
20 PVC Pass through
10 Upward Downward Dog
5 inchworm
Barbell warmup
Barbell Complex (AMRAP – Reps)
Complex
Every 1:15 x 10 sets: (12:30)
1 P Snatch + Overhead Squat
*building to a heavy complex
For Completion
MFLH x RCFMB 042524 (Time)
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead Squat (95/65)
100m run after each set
NOTES: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Run as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. Target time 20ish minutes
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