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

CrossFit Miami Beach – Hyrox Conditioning

062424 (Checkmark)

Every 10min for 30min

A) 75/60 cal Row

20 Burpee Box Jump Overs

B) 75/60 cal Bike

20 Burpee Box Jump Overs

C) 800m run

20 Burpee Box Jump Overs

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

CrossFit Miami Beach – CrossFit

062324 (Time)

4 Rounds

400m run

21 KBS

12 Box Jumps 30/24

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

CrossFit Miami Beach – CrossFit

062224 (Time)

Teams of 2

150 Dubz

50 Deadlifts 185/125

50 Pull ups

50 HSPU

100 Dubz

35 Deadlifts 225/145

35 Chin ups

35 HSPU

50 Dubz

20 Deadlifts 275/165

20 C2B

20 HSPU

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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Every 30sec for 6min

•Mt. Climbers

•Shoulder Taps

•Air Squats

•Burpees

Barbell work

•Clean High Pulls

•Muscle Cleans

•P. Cleans

MFLH Lifting (Weight)

10:00 to build to a heavyish P. Clean

MFLH lifting pt2 (062124) (Time)

From 12:00 – 20:00

For time:

5 P.Cleans @ 70%

4 P. Cleans @75%

3 P Cleans @80%

2 P. Cleans @ 85%

1 P. Cleans @ 90%

For Completion

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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

CrossFit Miami Beach – Hyrox Conditioning

062124 (Checkmark)

Every 5’ for 6 sets

A- 20/16 cal bike

15 pull ups

20 DB floor press

B- 20/16 cal bike

15 DB bent over rows (2X DB)

15 burpees to target

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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Partner warm up

2 Rounds Each

20 Hollow Rocks

15 Superman’s

10 Baby Makers

5 Squat to sissy Squat

*while one partner is working the other is on the bike

Back Squat (Every 1:30 x 9 sets: (13:30)
Back Squat x 2 @ 75-80%)

MFLH 062024 (AMRAP – Reps)

2:00 ON / 2:00 OFF

15/12 Calorie Echo Bike

10 Line Burpees

Max Toes to bar with remaining time

*Continue until 80 Toes to Bar are completed or cap at 5 rounds

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

CrossFit Miami Beach – Hyrox Conditioning

062024 (Checkmark)

-50/40 cal row

50 Alt DB snatch

50 air squats

50 teepee push ups

50 DB lunges

-50/40 cal row

50 box jumps

50 DB thrusters

50 ring rows

50 DB hang cleans

Every 3:30 starting at 0:00 complete:

200m run

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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min amrap

20 Calf Raises

20 Toe Raises

10/10 Bend and Extend

5 bottoms of the burpee

5 top of the burpee

Cardio Party (MFLH) 061924 (AMRAP – Rounds and Reps)

40:00 AMRAP

12/9 Calorie Row

12/9 Calorie Ski ERG

12/9 Calorie Echo Bike

200m run

Goal = 10+ rounds

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

CrossFit Miami Beach – Hyrox Conditioning

061924 (Checkmark)

Every 01:30 for 8 sets

00:30 bike sprints

01:00 rest

Rest 3’

5 sets

2’ on 1’ off

70 dubz

6 devil press (2X DB)

Max t2b with time remaining

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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 Rounds

5/5/5 Good Mornings

10 Scorpions

5 Dive Bombers

100m run

MFlH Strength (Checkmark)

5 sets:

5 Bench Press @ 65-70%

5 Deadlift @ 65-70%

For Completion

Bench Press (5×5 @ 65-70%)

Deadlift (5×5 @ 65-70%)

Twinning Tuesday (Time)

In Pairs:

80-60-40-20 reps for time of:

KB Deadlift (2×53/2×35)

DB push ups

Goblet Squat (53/35)

*Split reps however.