6/3/2016

Announcements

No Open Gym this Sunday due to Ripped Games. Please come out and support our Coop competitors in this great event.

CrossFit Cooper City – CrossFit

Weightlifting

Push Press + Push Jerk + Split Jerk (65% 75% 85% 95%)

4 sets of 4 Push Press + 2 Push Jerk + 2 Split Jerk
Off Push Press Max.

95% 2 Push Press + 2 Push Jerks + Split Jerks

Metcon

Metcon (AMRAP – Reps)

8 Min Amrap

15-12-9-6-3-6-9-12-15

OHS 65/95

Ring Dips
2 Minute Rest

Metcon (AMRAP – Reps)

6 Min AMRAP

2-4-6-8-10-12-14

FR Lunges 65/95

TTB
1 Minute Rest

Metcon (AMRAP – Reps)

3 Min Amrap

Burpee Box Jump Overs

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