10/5/16

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.
– STORM SCHEDULE UPDATE – THURS. 10/6 – 6AM, 7AM AND 8:30AM CLASSES ONLY.
– WE PLAN TO REOPEN FOR FRIDAY 10/7 AFTERNOON CLASSES AT 4:30PM & 5:30PM. WEATHER PERMITTING.
– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 mt Row, then

with an empty Barbell perform:

5 Squat Clean

5 Thruster

5 Jump Squat (Back Rack)

Skill

Double-Unders (10 Rounds EMOM: Doubles and Triples)

If you have DU’s, try Triples. If not try DU’s

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

Bear Complex CTB PU

1 10

2 9

3 8

4 7

Rx 95/135

Rx+ 135/185

Continue with sequence until time expires.
Bear Complex;

1 Power Clean

1 Front Squat

1 STO

1 Back Squat

1 Behind the neck Press or Jerk.

3 Min rest… then

Metcon (AMRAP – Rounds)

10 Min EMOM

1st min 15 Wall Balls 14/20

2nd min 10 Box Jumps 20/24

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