CrossFit – Thu, Apr 25

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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

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)


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:


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

Steven RendonCrossFit – Thu, Apr 25

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