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)
General warm up
9min
0-3min to complete
15 frontal raises (5/2.5lb plate)
15 lateral raises
15 upright rows
15 presses
10 dive bombers
3-6min to complete
20 Mt Climbera
15 Baby Makers
10 drop Squats
5 Squat to sissy squat
6-9min to complete
10 BB Front Squat
10 Push press
10 Thrusters
10 Kip Swings
Then
Power clean work
Power Clean (0-10min
To reach a heavy Single of the day (This will not be a PR Lift))
MFLH OLY (AMRAP – Reps)
From 10:00 – 17:00:
For max reps:
1:00 of Cleans @ 70%
Rest 2 minutes
1:00 of Cleans @ 80%
Rest 2 minutes
1:00 of Cleans @ 85%
For Completion
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Leave a Reply