09/28/2016

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds @empty barbell:

10 OHS

10 Barbell Row

10 Tuck Jump (scaled: jump squat or Box Jump)

then,

3 rounds:

25 mts High Knee

25 mts Butt Kick

50 mts Jog

Endurance

Metcon (Time)

10 x 100 mts Sprint

every 90 sec
Time to Score will be the fastest time plus the slowest time.

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

15 Power Snatch 55/75

30 Dubs

5 mimute rest between workouts.

Metcon (Time)

3 Rounds

30 Calories Row

3 Rope Climbs

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