10/4/16

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)

2 rounds:

50 Mt Jog

50 Mt Walking Lunges (long steps)

5 Inch Worm

5 Ring Row

5 KB Romanian DeadLift

Metcon

Metcon (Time)

3 Rounds

20 KB Single Leg Deadlifts

10 Strict Pull Ups

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

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