09/29/2016

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mts Row, Then;

3 rounds:

10 x Paused Air Squat

10 x KB Romanian DL @55/70

10 x DB Push Press 20/30

Strength

10 Rds EMO2M Front & Back Squat

For 10 Rounds, every 2 mins perform Max Reps for 20 secs

1-5 Round= Front Squat

6-10 Round= Back Squat

@50% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

100m Farmers Carry 55/70

20 x DB Thrusters 20/30

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