4/27/2016

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Duck Walk

-Scap Pull-ups

-PVC Shoulder Work/Lift Work

Post-WOD

-Lacrosse Ball Work

Weightlifting

Front Squat (8-8-8-8)

60% 65% 70% 75%

Metcon

Metcon (AMRAP – Reps)

7 Min AMRAP

Thrusters

CTB

3-5-7-9-7-5-3-5-7-9-7-5-3
Continue the rep scheme for 7 Minutes

score = total reps

REST 3 Minutes between workouts

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

1 Minute Rest

2 Min AMRAP

1 Minute REST

1 Min AMRAP

1 Complex =

3 Deadlifts 155/105

2 Hang Cleans

1 STO

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