10/28/16

Announcements

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

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mt run, then:

3 Rds

10 mt Bear Crawl

10 mt Walking Lunges

10 Med Ball Cleans

10 Push Press BHN Snatch Grip

Weightlifting

10 mi: Shoulder Press (60%×5, 65%×5, 70%×3, 75%×3, 80%×2, 85%×2)

Partner up, increase weight gradually

Metcon

Metcon (Time)

400m Run

15 Squat Snatch

400m Run

12 Power Snatch

400m Run

9 OHS

Rx 65/95

Rx+ 95/135

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