-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
CrossFit Cooper City – CrossFit
Warm-up (No Measure)
1,000 mts row, then:
21 Air Squat
15 Horizontal Pull ups
9 Front squat (Empty Barbell)
Clean and Jerk (1RM)
15-18 mins to find your1 Rep max:
It sounds like a lot of time, take advantage of it. Increase weight gradually and make sure you have no misses on the way up.
3 misses = you’re done
Metcon (AMRAP – Rounds and Reps)
10 2-FERS 14/20
15 Pull Ups
20 Calorie Row