08/04/2016

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

Skill

Sumo Deadlift High Pull (SDLHP Progression)

Metcon

Metcon (AMRAP – Rounds)

25 Minute EMOM 5 Rounds

Min 1- 20 KB Swings

Min 2 – 15 Box Jumps

Min 3 – 10 Burpees

Min 4 – 5 SDLHP

Min 5 REST

RX KB -35/55 BJ – 20/24 SDLHP -65/95

RX+ KB 55/70 BJ 24/30 SDLHP 95/135

Scale Minute reps as necessary

Goal is to do same amount of reps each round.

Example

12-15 KB

8-12 Box Jumps or step ups

5-8 Burpees

5 SDLHP

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