08/13/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
ATTENTION!!! New Class Schedule Effective 8/22/2016
5:30am, 6:30am, 7:30am is Open Gym, 8:30am
12:00pm, 5:00pm, 6:00pm, 7:00pm.
Olympic Lifting 8:00pm on Wednesday
No 7:00pm CrossFit on Friday Night

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner WOD

All reps Cumulative break-up however you like

For time

Buy in:

1000m Row

2 Rounds

30 Alternating KB Snatch 35/55

30 T2B

20 Box Jump 20/24

20 Back Squats 105/155

10 Muscle Ups (sub 2 C2B Pull-ups + 2 Ring Dips = 1 Muscle-up)

10 Wall Walks

Buy Out:

1000m Row

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