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 H.R. Push ups
10 Sonics
20 90/90
10 squat to sissy squat
Then
Barbell work
Deadlifts
Clean High Pulls
Muscle Cleans
Power cleans
Strength (Checkmark)
12 sets:
Bench Press x 3 reps @ 70%
Deadlift x 3 reps @ 70%
Rest 60 seconds between sets
Bench Press
Deadlift
MFLH 053024 (Time)
Teams of 2
For time:
12 P. Cleans (155/105 split)
24 Pull-Ups
36 Goblet Squat (24/16)
12 P. Cleans (155/105 split)
24 Pull-Ups
40 Goblet Squat
12 P. Cleans (155/105 split)
24 Pull-Ups
48 Goblet squats
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