08/08/206

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

Warm-up

3 Rounds:

5 x PVC Pipe Pass through

10 x Jump Squat

15 x Push Jerk @empty barbell

Strength

Split Jerk (3×60% 3 @65% 3@70% 2@75% 2@80% 2 sets 1 @ 85%)

Split Jerk from the racks:

Work up to 50%, then

3 x 60%, 3 x 65%, 3 x 70%, 2 x 75%, 2 x 80%, 2 sets 1 x 85%

Metcon

Metcon (Time)

50 Air Squats

1 Clean and Jerks

40 Air Squats

2 Clean and Jerks

30 Air Squats

3 Clean and Jerks

20 Air Squats

4 Clean and Jerks

10 Air Squats

5 Clean and Jerk

RX 95/135

RX+ 135/185

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