071017

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Weightlifting

Strict Press (55%) + Strict Pull Ups (5 sets for 5 Reps + ME Strict Pull Ups)

Conditioning

Metcon

10 minutes of

3 Clean and Jerk  #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Endurance

Metcon (Time)

3 x 25 Calorie Row

Rest 2 minutes between sets

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