5/28/2016

Announcements

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

Metcon (AMRAP – Rounds and Reps)

Team WOD:

Buy in: 400m Run with Wall Ball together

AMRAP

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

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