04/04/2017

CrossFit Cooper City – CrossFit

Support Work

Handstand Push-ups

Spend 5 Minutes working on HSPU skill work then,

1:00 Max Reps

2 Min Burpee Test (AMRAP – Reps)

In 2 minutes, complete as many burpees as possible. Start from a standing psition. At the call of 3-2-1- GO, chest and thighs must touch the ground, followed by full extension on jump with hands over head to compete rep. No clap is required.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

3 Burpee Muscle Ups

9 Toes to Bar

18 Wallballs (14/20)

Scale: Burpee Pull-ups

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