9/20/16

Announcements

Refer a friend and get a month free!!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

500 mt Row, then;

2 Rounds:

4 Inch-worm

8 Jumping Pull Ups

12 Jumping Squat

16 Double Crunches

20 Singles Jumps

Weightlifting

Bench Press – 20 Secs Max Reps (Score will be your max reps + your min reps)

10 rds (10 mins) EMOM:

@60%

Every Min On the Min perform as many reps as possible in a 20 sec period. (20 sec work 40 sec rest)
Score (the best round and the worst round combined)

Metcon

Metcon (Time)

Buy in; 100 Dubs

4 Rounds

6 Deadlifts 155/225

9 Toes to Bar

12 Box Jumps 20/24

Buy Out; 100 Dubs

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