9/12/2016

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

500 mt Row, then

3 rounds

10 Air Squat

15 Push press

10 Single Leg Deadlift (10 each leg)

then, 500 mt Row

Weightlifting

Deadlift (1 Rep Max)

15 Mins to get your 1 Rep Max

Metcon

Metcon (AMRAP – Reps)

10 Rounds EMOM

7 Box Jumps 20/24

Max Thrusters 65/95

Score is total thruster reps.

Core Work

Metcon (No Measure)

25 x leg straight sit up

60 sec hollow rock

30 sec plank

15 x leg straight sit up

30 sec hollow rock

60 sec plank

25 x leg straight sit up
at your own pace, no need to rush, just to complete

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