3/14/17

Announcements

-WEAR YOUR ST. PATTY’S DAY LUCKY WOD GREEN ON FRIDAY 3/17
-TWO MORE WEEKS LEFT OF THE 2017 CROSSFIT OPEN-LETS FINISH STRONG!
-REMEMBER TO BRING A FRIEND FOR OUR SATURDAY PARTNER WODS

CrossFit Cooper City – CrossFit

Olympic Weightlifting Technique Work

Clean Complex (6 sets)

1 x Power Clean, 1 x Squat Clean, 1 x Front Squat, 1 x Jerk
With out dropping the barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

2min AMRAP/ 1min Rest

5 Power Cleans 65/95

10 Front Rack Lunges

5 OTB Burpees

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