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

CrossFit Miami Beach – Hyrox Conditioning

022924 (No Measure)

Every 5’ for 30’

A- 20/15 cal bike

10 box jump @30/24

10 thrusters (2X DB)

B- 500/400m row

10 box jump overs @24/20

10 devil press (2X DB)

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

CrossFit Miami Beach – CrossFit

MFLH 022824 (Time)

Every 8:00 x 5 sets:

400m Run

500m Row or Ski ERG

400m Run

For Completion

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

CrossFit Miami Beach – Hyrox Conditioning

022724 (AMRAP – Reps)

30’ EMOM

A- 15/12 cal bike

B- 15 ring rows

C- 20 v-ups

D- 5 wall climbs

E- 20 r.kbs

F- REST

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

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**

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

CrossFit Miami Beach – CrossFit

MTLH x RCFMB Warm up (No Measure)

3 sets:

4 Calorie Bike sprint

6 90/90 (6 each side)

8 Figure 4 rotation (4 each side)

10 squat to sissy squats

12 medball clusters

10min cap

RCFMB Complex (Weight)

Complex

Every 2min for 10min

1 Clean Pull

1 Squat Clean

1 Front Squat

1 Jerk

*satrt @ 155/105 increase after every set

MFLH 022624 (AMRAP – Reps)

EMOM 21:00

Minute 1: 18 Wallball (20/14)

Minute 2: 15/12 Calorie Row

Minute 3: 12 Box Jump Over with Step Down (24/20)

For Completion

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

CrossFit Miami Beach – CrossFit

MFLH x RCFMB (Time)

Teams of 2

3 rounds

2x200m run

50 wallballs 20/14

2x200m run

50 DB Snatches 50/35

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

CrossFit Miami Beach – CrossFit

MFLH Warm up (No Measure)

7:00 AMRAP

5 Inchworm to Push-Ups

10 DB Flys

15 Medball squat Cleans

50’/ side Single Arm Overhead Carry

Linda-ish (Time)

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (bodyweight)

Floor Press (bodyweight)

Squat Clean (bodyweight)

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

CrossFit Miami Beach – Hyrox Conditioning

022224 (No Measure)

Every 3min for 24min

A) 200m run

20 DB Snatches

10 Burpee box jumps

B)200m run

20 DB Lunges

10 Burpee target reaches

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

CrossFit Miami Beach – CrossFit

MFLH x RCFMB Warm up (No Measure)

3 sets:

50 Single Unders (round 2-3

Double-Unders are okay)

10/10 Single Leg KB RDL

10 upward/downward dog

5 Snatch High Pull

5 Muscle Snatch

5 Power Snatches

5 Overhead Squats

MFLH Complex (Weight)

Every 2:00 x 6 sets:

Snatch Deadlift with pause below knee + Low Hang P. Snatch +

Overhead Squat + P. Snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
0-10min to complete

1000m Row (Time)

Max Effort 1000m Row
10-20min to complete

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

CrossFit Miami Beach – Hyrox Conditioning

022124 (Time)

10-20-30-40-50

*Push ups

*V-Ups

*Russian KBS

*Dubz