04/22/2017

CrossFit Cooper City – CrossFit

Metcon

Metcon (4 Rounds for reps)

Partner up!

AMRAP 5 minutes

P1 Manmakers 20/30

P2 Suicide sprints

(10m to 20m to 30m)

AMRAP 5 minutes

P1 calories Row

P2 DB press 20/30

AMRAP 5 minutes

P1 200m run

P2 Goblet squats 20/30

(Only 1 db)

AMRAP 5 minutes

P1 50m prowler push or sled drag

P2 plank hold

1 minute rest to transition to next station
Each round is scored separately

Amrap one is total man makers.

Amrap two is total calories rowed and push press reps

Amrap three is total goblet squats

Amrap four is completed rounds

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