10/26/16

Announcements

– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

200 mt run, then:

5 Walk the Floor

10 Thruster @empty Barbell

15 Barbell Row @empty Barbell

20 Step Down @12″/18″

25 Leg Raise Sit Ups

Endurance

Metcon (Time)

10 rds × 100mt sprint (Run)

Odd: Jogging

Even: As Fast As Possible
Time to score is the sum of the fastest and the slowest.

Metcon

Metcon (Time)

21-15-9

Push Press

Toes to Bar

65/95
Rest 5 minutes

Metcon

Warm-up (No Measure)

10 Calories 30 HRPU

20 Calories 20 HRPU

30 Calories 10 HRPU

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