BEACH WOD!!! April 2nd. Celebration after. No regularly scheduled classes. Everyone welcome!

This is the address to Quarterdeck, which will bring you to the parking lot we will be meeting at:
300 N Beach Rd, Dania Beach, FL 33004

CrossFit Cooper City – CrossFit


Pre-Squat Clean

-Front Rack Stretch

-Squat Mechanic Work


-Wall Ball Squat Holds

-Practice Rope Climb Technique(Focus on Climbing with legs)


-Couch/Quad Stretch



Squat Clean


Min 1 – 5 Squat Cleans

Min 2 – 4 Squat Cleans

Min 3 – 3 Squat Cleans

Min 4 – 2 Squat Cleans

Min 5 – 1 Squat Clean

Each Minute increase in weight


Metcon (Time)

Wall Balls Rope Climbs

50 5

40 4

30 3

20 2

10 1

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