070317

Announcements

July 4th – 8:30am Class only!

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Weightlifting

Push Press + Push Jerk + Split Jerk (2 Push Press + 2 Push Jerk + 2 Split Jerks)

Build up to a Heavy Set

-Then-

Ring Dips (3 x ME Ring Dips)

Conditioning

For Time:

40 Calorie Row

30 Toes To Bar

20 Man Makers (30/20)

TRUNK

•50 Weighted Back Extensions

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