9/09/2016

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

1,000 mts row, then:

2 rounds

21 Air Squat

15 Horizontal Pull ups

9 Front squat (Empty Barbell)

Weightlifting

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 2-FERS 14/20

15 Pull Ups

20 Calorie Row

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