08/05/2016

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

Snatch

Warm up to 60%, then 5@ 65% 5 @ 70% 2 sets of 3 @ 75% 3 @ 80%

Metcon

Metcon (Time)

4 RFT

400m Run

2 Rope Climbs

4 Squat Snatch

20 Dubs

RX: 65/95

RX+ 95/135

Scale Run as needed

4 Rope Mod per round

4 Squat Snatch use Dumbell or light barbell. Focus on Form

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