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 Bent knee windshield wipers
10 hollow rocks
10 Superman’s
5 inch worms
Then
20 Mt. Climbers
15 Squat Jumps
5/5 AtG Split Squats
Back Squat (Eight sets of:
2 Back squats @
75-80%
Rest 60-90 seconds between sets
For Completion)
MFLH 060324 (AMRAP – Reps)
EMOM x 20:00 (4 rounds):
Minute 1 and 2: 100m run 5 Ring Muscle Ups OR 15
Toes-to-Rings
Minute 3: 50 Double-Unders or 50
Crossovers
Minute 4: Max Calorie Row
Minute 5: Rest
Leave a Reply