10/6/16

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.
– FRIDAY 10/7 SCHEDULE UPDATE – THE COOP REOPENS FOR AFTERNOON CLASSES AT 4:30PM & 5:30PM
– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400mt Run, Then

3 rounds:

10 Stationary Lunges

10 Legs 2 Midline

10 PVC Over Head Squat

Weightlifting

Split Jerk (15 MIns – 1 Rep Max)

Front the Rack. Increase weight every round. Start @60-65%

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

25 Power Snatch 65/95

25 OH Lunges 65/95

25 Calories

25 Toes to Bar

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