09/03/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-6-WEEK CHALLENGE…

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Saturday!

In Teams of two:

9-6-3 Reps of:

Handstand Push Up

Power Clean (135/95)

Front Squats

Partner 1 does 9 reps HSPU, Partner 2 does 9 reps HSPU, Partner 1 does 9 reps of Power Clean, Partner 2 does 9 reps of Power Clean, etc.

8 Mins work/rest

One person works at a time (except during synchronized burpees.)

One barbell per team, will change weights after deadlifts.

Metcon (Time)

In teams of 2 complete the following for time:

50 Deadlifts (185/145)

5 Rope climbs

40 Shoulder to overhead (135/95)

4 Rope climbs

30 Synchronized burpees over the bar

3 Rope climbs

20 Synchronized sit ups

2 rope climb

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