10/1/2016

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– October is Breast Cancer Awareness Month. We encourage our members to wear pink on Tuesdays.
– October Wacky Wednesdays! Super Hero and Cartoon Apparel Encouraged.

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner WOD:

With a Partner

2000m Row

Then:

6 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerk

Then:

2000m Row

One person works at a time while the other rests. Split up the row however you’d like. Partner 1 does 1 full round while Partner 2 rests. Then Partner 2 completes a full round while Partner 1 rests. One barbell per team, same weight on the bar for all of the movements/reps. Challenge yourself with the weight today – we have a bit more time on the weekend for longer workouts – so think heavy!

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