Announcements
REGISTER FOR THE 2024 OPEN
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
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
MFLH x RCFMB (No Measure)
3 sets:
10 hollow rocks
10 Superman’s
5/5 ATG Split Squats
5 Tuck Jumps
5/5 Single Leg RDL
10 P. snatches
*rd 1 empty barbell, 2&3 add light loading (no more than 95/65)
Power Snatches for reps (AMRAP – Reps)
6min partner amrap
Power Snatch 135/95
MFLH 031424 (Time)
2 sets:
20 Toes to Bar
20 Shoulder to Overhead 95/65
400m run
– rest 3:00 –
Notes:
Target time each round should be about four minutes or faster.
In order to hit the target time, athletes should adjust the loading on the barbell to be able to complete the 20 reps unbroken each round.
The toes to bar should be completed in three or less sets each round.
Athletes should expect to push at moderate to hard pacing on the run going into a nice three minute rest.
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