1/2/17

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 pvc pass through

10 thruster with pvc

10 push ups

10 alternating lunges

30 sec plank

250m Row

10 pvc pass through

10 thruster with plate 15/25

10 push ups

10 alternating lunges

30 sec plank

Endurance

Metcon (AMRAP – Rounds and Reps)

Amrap 7 Minutes

Sled push or drag 25m/25m

20 Calorie Row

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP

Macho Man (95/135)

Rest 3 minutes
Macho Man =

3 Power Cleans

3 Front Squats

3 Push Jerk

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP

Macho Man (105/155)

Rest 3 minutes
Macho Man =

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP

Macho Man (135/185)
Macho Man =

3 Power Cleans

3 Front Squats

3 Push Push Jerks

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