08/03/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-OPEN GYM FRIDAY 4:30 – 7:30PM.
-KICKBOXING TUES. & THURS. AT 7:30PM.

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 TTB

5 Pull-ups

3 Push Press

5 Front Squat

RX 65/95

RX+ 95/135

Scale TTB to knee raises

Scale Pull-ups to banded pull-ups, jumping pull-ups or ring rows

Scale Weight as necessary for proper form
Rest 2 Minutes

Metcon (Time)

50 Hang Power Cleans

EMOM

1 Squat Clean

Scaled 45/75

RX 65/95

RX+ 95/135

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