09/14/2016

Announcements

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CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

With a KB 45/25

12 – 9 – 6 – 3

Globet Squat

toes 2 KB (ABS)

1-arm Russian Swing

Weightlifting

Snatch @70%

10 Mins EMOM 1 + 1

1st rd: 1 Rep

2nd rd: 2 reps

3rd rd: 3 reps….etc
5 minutes to reach 70@ of the 1RM snatch and then start the EMOM

every round you are going to add 1 rep

Metcon

Metcon (Time)

200m Pinch Carry 25/15

Run 100m – 50 KB Swing

Run 200m – 40 KB Swings

Run 300m – 30 KB Swings

Run 400m – 20 KB Swings

Run 500m – 10 KB Swings

200m Pinch Carry 25/15

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