10/10/16

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– OCTOBER IS BREAST CANCER AWARENESS MONTH. LET’S WEAR SOME PINK SWAG TO SHOW OUR SUPPORT FOR AWARENESS.
– OCTOBER WACKY WEDNESDAYS! SUPER HERO & CARTOON APPAREL ENCOURAGED
– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mts Run, then

3 Rounds:

5 Diamond Push Ups

10 Med Ball Cleans

15 Front Squat @empty Barbell

20 Sit Ups

Strength

Deadlift (15-20 mins. Find your 2RM)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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