Every Facebook check-in on Facebook = 2 days of prenatal vitamins to a mother in need. Take the time to check-in! Who doesn’t like to help babies!?
CrossFit Cooper City – CrossFit
Metcon (AMRAP – Rounds and Reps)
Buy in: 400m Run with Wall Ball together
Station 1 – Wall Balls (20#/14#) & Wall Sits
Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold
Station 3 – Lunges & Overhead Plate Hold (45#/25#)
Station 4 – KB Swings (55#/35#) & KB Hold
Station 5 – Knee to Elbow & Plank
Cash out: 400m Run with Wall Ball together
3:30 perstation :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.
SCORE TOTAL REPS DURING STATIONS AND BOTH TEAM MEMBERS