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

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – MB Conditioning

032924 (No Measure)

8 sets

Every 0:45 sec

100m sprints

Rest 3’

Ascending ladder

1-2-3-4-5-6-7-8-9-10

T2B

Burpee to target

DB step ups

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

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B

Notes/stimulus

***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

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

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

20 cal Raises

20 Toe Raises

50 Single Unders

15 Hollow rocks

15 Super mans

50 Single Unders

10 Squat to Sissy Squat

10 ATG Split Squats

50 Single Unders

then

7-10 reps each on command

Clean High Pull

Muscle Cleans

Power Cleans

Power Clean (5×3 Tap and Go)

Farewell Cam (MFLH) (Time)

3 sets:

400m run

30 Wallball

20 Box Jump Overs 24/20”

10 Power Clean (185/125)

– rest 2:30 –

NOTES: Today’s workout is a mini chipper repeat with the intention of trying to increase your pacing each round. Again round one at a pace that feels relatively comfortable and look to see where you can push to get faster each time. The 400 m run should be two minutes or less.

The wall balls should be completed in two or less sets.The loading on the power clean should be moderate to heavy however should take approximately one minute to complete. Scale to distance reps and loading accordingly to hit the intended stimulus.

For Completion

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

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – MB Conditioning

032824 (No Measure)

8’ EMOM

00:15 bike sprint

00:45 rest

Rest 2’

8’ amrap

16 DB snatch

20 air squats

16 DB hang p.clean (6/6)

20 lunges

2’ rest

5 sets

Every 2’

0:20 bike sprint

1:40 rest

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 – MB Conditioning

032724 (Time)

2 rounds

500/400m row

40 push ups

30 box jumps

20 ring rows

500/400m row

20 ring rows

30 box jumps

40 floor press

Beginning at 0:00 and every 02:30

10 DB thrusters

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

Cardio Party 032724 (Time)

4 rounds

Row 500/400

Echo Bike 1000/800m

Run 400m

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 – MB Conditioning

032624 (Checkmark)

8 sets

02:30 ON – 01:00 OFF

A- 200m run

18 kbs

Remaining time max burpees

B- 200m run

18 kb lunges

Remaining time max burpees

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

Skill Warm up (No Measure)

12min skill

0-4min

Odd: 12-15 cal bike

Even: hs kick ups

4-8min

Odd: 8-12 cal bike(faster pace)

Even: hs hold

8-12min

Odd: 6-10 cal bike sprint

Even: hs negative

Twin Peaks (Time)

Teams of 2

200 cal bike for time

While one person is working on the bike the other will perform 1 round of:

10 T2B

10 Burpee Box Jump Overs 24/20

Tie breaker is total reps performed

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 (No Measure)

10min

2-3 sets

10 hollow rocks

10 Prone int/ext rotation ( add 2.5-5lbs after first set)

10/10 bend and extend

10 Banded OH Squats

Overhead Squat (5×3 increase weight by feel)

MFLH 032524 (Time)

FT:

50 weighted sit-ups 35/20

40 overhead squats (95/65)

30 burpees

20 handstand push-ups

10 ring muscle-ups

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 – MB Conditioning

032524 (Time)

50 cal bike

45 wall balls

30 med ball sit ups

40 cal bike

35 DB step ups

30 med ball sit ups

30 cal bike

25 wall balls

30 med ball sit ups

20 cal bike

15 single arm devil press

30 med ball sit ups