09/07/2106

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200 mt run

40 sec hollow rock hold

8 Med Ball clean

12 Alternating Lunges

Weightlifting

Back Squat (60%x10, 65%x10, 70%x8, 75%x6, 80%x6)

You have 15 mins to do all the sets, make sure take the first 3 mins to get to your 60% do between 5-8 reps on the way to the 60%

Metcon

Metcon (Time)

21-15-9

Deadlift 155/225

KTE’s

*45 Dubs after each round

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