08/06/2016

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)

Partner AMRAP 25 Minutes

@ 10Minute mark both athletes run 400m Run

The althlete that begins the 20 reps must complete the 2- reps and you must switch each exercise. Example Round 1 – Partner 1 does Wall Balls, sit ups, Pull-ups, Squats Partner 2 does Deadlifts, Jumping Lunges, Push ups Round 2 would then switch with partner 2 starting with wallballs ect…

20 Wall Balls 14/20

20 Deadlifts 95/135

20 Sit ups

20 Jumping Lunges

20 Pull-ups

20 Push Ups

20 Squats

Scale

20 Wall Balls 10/14

20 Deadlift 65/95

20 Sit ups

20 Alternating Lunges

20 banded Pull-ups, Jumping Pull-ups, Ring Rows

20 Push ups

20 squats

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