CrossFit – Thu, Mar 14

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Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18


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 –


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.

Steven RendonCrossFit – Thu, Mar 14

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