08/30/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
6 Week Transformation Challenge starts September 1st! Get with Marlea for more information and to sign up! So far $150.00 is up for grabs!!!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mts run, then

2 rounds:

10 chin ups

10 Hollow Rock

10 Med Ball Clean

Weightlifting

Front Squat (12 mins)

60% x 5, 70% x 5, 75% x 4, 80% x 3

Metcon

Metcon (Time)

3RFT (8 Min Cap)

10 Renegade Rows 20/30

15 KB sit up @35/25

200m Run

Metcon (Time)

@ 8 Minutes (8 Min Cap)

12-9-6-3

Pull-ups

Push Press 65/95

Metcon (Time)

@ 16 Minutes (12 Min Cap)

2RFT

500m Row

50 Wall Balls

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s