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

060324 (Checkmark)

Every 1:30 for 6 sets

6 shuttle runs (down and back = 1)

7 burpees

Rest 2’

4 sets

2’ on – 1’ off

A- 10 db front squat

10 db push press

10 burpees over the db

B- 10 db hang clean and jerk

10 t2b

10 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

060224 (Time)

Buy in: 800m run

3 rounds

50 lunges

40 Sit ups

30 Russian KBS 24/16

Buy out: 800m 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

060124 (AMRAP – Rounds and Reps)

22min amrap

Teams of 2

100 Dubz

50 wallballs 20/14

30 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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

20 Calf raises

20 Toe Raises

10 Knee rotations

10 Baby makers

5 Cal Sprint

1 Wall Climb

Back Squat (Set 1: 3 reps @ 60%
Set 2:2 reps @ 70%
Set 3:1 rep @ 80%
Set 4: 2 reps @ 75%)

MFLH 053124 (Time)

Every 4:00 X 5 sets: (20:00)

20 Alt DB Snatches 50/35

15 Box Jump overs 24/20

10/7 cal bike

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

053124 (Time)

3 rounds

1000m row

400m run

30 Floor press

20 Push Press

10 bent over rows

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)

2 rounds

10 H.R. Push ups

10 Sonics

20 90/90

10 squat to sissy squat

Then

Barbell work

Deadlifts

Clean High Pulls

Muscle Cleans

Power cleans

Strength (Checkmark)

12 sets:

Bench Press x 3 reps @ 70%

Deadlift x 3 reps @ 70%

Rest 60 seconds between sets

Bench Press

Deadlift

MFLH 053024 (Time)

Teams of 2

For time:

12 P. Cleans (155/105 split)

24 Pull-Ups

36 Goblet Squat (24/16)

12 P. Cleans (155/105 split)

24 Pull-Ups

40 Goblet Squat

12 P. Cleans (155/105 split)

24 Pull-Ups

48 Goblet squats

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

053024 (AMRAP – Reps)

4 Rounds

2min on: 1min off

A) 8 Burpees

15/12 cal Bike

Max: KB SDHP

B) 8 Burpees

15/12 cal Bike

Max: Box 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

CrossFit Miami Beach – CrossFit

MFLH 052924 (Time)

3 sets:

400m Run

800m Ski ERG or Row

400m Run

30 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

CrossFit Miami Beach – Hyrox Conditioning

052924 (Checkmark)

10min amrap

200m run

20 Lunges

15 Pull ups

2min rest

10min amrap

250m row

20 DB Snatches

20 squat jumps

2min rest

10min amrap

20/15 cal Bike

15 Bicep curls

10 Knees to elbow

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)

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