10/11/16

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

5 Mins Stretch/Foam Roll

Warm-up (No Measure)

250 mt Row

10 Air Squat

10 Jumping Pull Up

200 mt Run

10 Walking Lunges

10 Knee to Midline

200 mt Run

Endurance

800m Run (Time)

Max Effort 800m Run
8 Mins to work and rest.

when the 8 mins are over, perfome the 400 mt run

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

20 Calories

15 Pull-ups

Rest 5 minutes

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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