10/27/16

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

250 mt row

20 Single Jump Rope

15 Kb Single Snatch (Left Side)

10 Wall Walks

15 Kb Single Snatch (Right Side)

20 Single Jump Rope

250mt row

Metcon

Metcon (Time)

Deadlift + Box Jump Over

3-6-9-12-15-18

18 Minutes Time Cap
Rx 135/185 -20″/24″

Rx+ 155/225 -24″/30″

Metcon (No Measure)

4 Minutes each station

:30 Work / :30 Rest

Plank Hold

V-Ups Hold

Super Man Hold

Core Work

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