08/02/2016

Announcements

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

CrossFit Cooper City – CrossFit

Support Work

Romanian Deadlift

4 sets of 6-8 reps @ 50%

Alternate between Deadlift and Lunges

Dumbbell Reverse Lunges

4 sets of 10

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

9 HR Push Ups

18 Straight Leg Sit ups
1 Min Rest

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

6 Ring Dips

15 Hollow Rocks
1 Min Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 HSPU

12 V-ups
Scale HSPU to seated DB Press

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