Alternative if NOT Running

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM OR AT RUNNER’S DEPOT.
-SATURDAY 7/30 PARTNER WOD FAREWELL TO BRANDON & JESS. GOOD LUCK TO BRANDON AS HE TAKES ON THE NEW YORK BAR EXAM THIS WEEK.
-CARDIO KICKBOXING / TOMORROW THURSDAY 7/28 AT 7:30 PM.

CrossFit Cooper City – Endurance

Alternate Workout if not Running
SKILLS:
Clean Progressions (Pull, balance, hip, muscle, power, squat)

STRENGTH:
Work up to 80% Squat clean
Start with Muscle clean, then Power clean, end with squat clean

METCON
7 rounds: @135/95 Male/Female
12 Deadlift
9 Power Clean
6 Push Jerk

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