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)
General warm up
Every 30sec for 6min
•Dive Bombers
•Mt. Climbers
•Bottom of the Burpee
•Top of the Burpee
Barbell warm up
•Hang Snatch High Pull
•Hang Power Snatch
•Hang Power Snatch
Hang Power Snatch (3×3 use same weight for all 3 sets)
Hang Power Snatch (1×2 increase weight by feel)
Hang Power Snatch (3×1 increase weight by feel)
MFLH 052824 (AMRAP – Reps)
EMOM X 20:00
Minute 1: 16/12 Calorie Row/Ski
Minute 2: 20 Wallball 20/14
Minute 3: 22 V-ups
Minute 4: 4 Wall Walks
Minute 5: REST
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