03/06/2017

CrossFit Cooper City – CrossFit

Strength

Back Squat (5@60% 5@70% 2@80% 2@90% 1@95%)

Week 9 of 11

Support Work

Metcon (No Measure)

Every minute, on the minute, for 9 Minutes (3 Rounds)

Minute 1 – Hollow Rock x 6-8 reps

Minute 2 – Handstand Hold x 30-45 second

Minute 3 – L-Sit (or L-Sit progression) x 30-40 seconds

Metcon (Time)

For TIme

80 Wall Balls 14/20

800m Run

Metcon

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