08/15/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.

CrossFit Cooper City – CrossFit

Warm-up (No Measure)

3 rounds:

200 mts row

15 Air Squat

10 DL empty Barbell

Each round add light to moderate weight to the barbell. keeping it under 40% of 1RM

Strength

3RM: Deadlift (15 mins to get new 3 Reps Max)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box Jump 24″/20″

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