4/16/2016

Announcements

COOP trip to Food Invasion April 20th from 5-9pm at Brian Piccolo Park!

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

800m Run

2 Front Rack Lunges

2 Step Ups

2 Ring dips

1 Rope Climb

4 FR Lunges

4 Step Ups

4 Ring Dips

2 Rope Climbs

6 FR Lunges

6 Step Ups

6 Ring Dips

3 Rope Climbs

Continue Up with same scheme @ 12 Min REST 3 Minutes

Metcon (AMRAP – Reps)

12 Min AMRAP

800m Run

2 Front Rack Lunges

2 Step Ups

2 Ring Rows

1 Reverse Burpee

4 FR Lunges

4 Step Ups

4 Ring Rows

2 Reverse Burpee

6 FR Lunges

6 Step Ups

6 Ring Rows

3 Reverse Burpee

Continue Up with same scheme

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