09/27/2016

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

250 mts Row

3 rds

5 x 1 Shoulder Touch +1 push ups

10x Air Squat

15x Mount Climbers

Strength

3 reps Squat Clean (10x3reps @70-75%)

5 mins to get to the 70-75% of your max Squat Clean. Then perform:

10 rds x 3 Squat Clean EMOM

Metcon

Metcon (Time)

500m Row

2 Rounds

30 Pull-ups

25 Wall Balls 14/20

20 HSPU

500m Row

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