08/01/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.

CrossFit Cooper City – CrossFit

Gymnastics

Pull-ups (6 Sets of :30 Work :30 Rest )

Strict Pull-ups

No Kipping

Beat last weeks score

Strength

Front Squat (5 sets of 2-4 Reps @ 75%)

4 Second Slow Eccentric Down, Hold, Explode Up

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Thrusters

100m Run after odd rounds

200m Run after even rounds

Scaled 35/65

RX 55/75

RX+ 65/95

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