050417

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

TEST

800m run

Metcon

Metcon (AMRAP – Rounds and Reps)

Conditioning

In Teams of Two:

20 min amrap

100 Cal Row

80 Wall Balls 20/14

60 Box Jump 24/20

40 Partner Sit Ups

20 Front Rack Lunges 95/65

Scale Down Weights

Wall balls 14/10

Front Rack Lunges

85/55

65/45

TRUNK

3 rounds

20 Hollow roc

20 Supermans

20 Hollow roc

30 sec rest

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