3/16/17

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

Strength

Shoulder Press (5@60% 5@65% 5@70% 5@75%)

Week 10 out of 11

Deload Week

Last week before max

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1min Max Reps at each station

1) Step Ups 65/95

2)KB Swings 35/55

3)Shoulder to Overhead 65/95

2 minute rest after each round

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