8/30/17

Announcements

***LABOR DAY SCHEDULE ***2 CLASSES***9am & 5:30pm***

CrossFit Cooper City – CrossFit

Weightlifting

Bear Complex (7min EMOM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

7 Rounds (Max Effort)

:40 seconds on

:20 seconds off

1. Wallballs 20/14

2. Deadlifts 135/95

3. Toes to Bar

Move from one station to the next.

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