4/20/2016

CrossFit Cooper City – CrossFit

Weightlifting

Front Squat (8-8-8-8 (55%-60%-65%-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

20 Wall Balls

15 Deadlifts 135/185

10 Lateral Bar Hops
2 Min Rest

Metcon (AMRAP – Rounds and Reps)

2 Min AMRAP

15 Wall Balls

10 Deadlifts
1 Min Rest

Metcon (AMRAP – Reps)

1 Minute AMRAP

Wall Balls 14/20
2 Minute Rest

1-Mile Run (Time)

Max Effort 1-Mile Run

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