08/16/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
New Schedule as of August 22, 2016!
5:30am, 6:30am, 7:30-8:30 Open Gym, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesdays

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

15 Pushups

10 power cleans @empty barbell

5 Front squat @empty barbell

3 Inchworm

Gymnastics

Handstand Push-ups (Skills)

From Pike Push up to Knee Box P.U.,

…to Toes Box P. U.,

…to HandStand hold,

…to HSPU negative

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 Squat Cleans

10 Lateral Bar Burpees

10 HSPU

RX 65/95

RX+ 95/135

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