8/23/17

Announcements

-NUTRITION THE CROSSFIT WAY: MEAT & VEGGIES, NUTS & SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR
-FITNESS THE CROSSFIT WAY: CONSTANTLY VARIED HIGH INTENSITY FUNCTIONAL MOVEMENT
-GET TO WORK!

CrossFit Cooper City – CrossFit

Strength

1 Shoulder Press + 2 Push Press + 3 Push Jerks (EMOM 12 Minutes @60% of 1RM Shoulder Press )

EMOM 12 Minutes @60% of 1RM Shoulder Press

Metcon

Metcon (Time)

Snatch OTB Burpees Rope Climb

3 12 5

6 9 3

9 6 1

Rx 135/95

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