10/3/2016

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

Warm-up

Warm-up (No Measure)

400 mt Run, then:

3 Rounds:

10 Shoulder Touch

10 Single Leg RDLs (No Weight)

3 Wall Walk

30 Sec L-Pull UP Hold (Just Hanging)

Metcon

J.T. (Time)

21-15-9

HSPU’s

Ring Dips

Push Ups
5 Minute rest between workouts.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

Endurance

50 Calorie Time Trial (Time)

50 Calorie Row

AFAP

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