10/14/16

Announcements

– 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)

3 Rounds:

200 mt Run

15 Back Squat @empty Barbell

10 Push Ups

5 Bent Over Row @empty Barbel

Strength

Bench Press (10×50% 10×60% 8×65% 6×70% 6×75% 4×80% 4×85% 2x3x90)

Make Teams and Make sure to warm up properly and increase weight gradually

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Overhead Squat 65/95

KB Swings 55/70

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