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 Warm up (No Measure)
3 sets:
20 Heel Drives
5 inchworm to Push-Ups
10 V-ups
10 Scorpions
15 Kipping Swings (feet together, legs straight, toes pointed)
MFLH Skill (No Measure)
Every minute, on the minute, for 8 minutes:
Minute 1: 3-5 Ring Muscle-Ups
Minute 2: 3-5 Wall Walks
Minute 3: 10-15 Toes to Bar
Minute 4: 45 Double-Unders
MFLH PARTNER WOD 022724 (Time)
For time:
100 DB Snatch (50/35)
100 Calorie Machine
100 Hang Clean and Jerk (95/65)
100 Calorie Machine
100 Single Arm DB Overhead Walking Lunge Steps (50/35)
**20:00 CAP**
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