08/23/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
Schedule as of August 22, 2016!
6:00am, 7:00am, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesday

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

12 mins AMRAP

200 mts run

20 singles jump

10 ring rows

5 Push press @empty barbell

Gymnastics

Pistols (Progressions)

2 reps each position with each leg:

Air Squat to Legs together, to Box pistols,

to lower box, to pistols

Metcon

Metcon (Time)

For Time:

21 hang power cleans 95/135

21 Burpees over Bar

100 Double unders

15 Hang power cleans

15 Burpees over Bar

75 Double unders

9 Hang power cleans

9 Burpees over Bar

50 Double unders

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