10/18/16

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.
-YOGA CLASS CANCELLED FOR 10/16 & 10/23.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Singles Rope Jumps

250 mts row

20 Single Leg Deadlift (No weight, Opposite hand)

15 Med Ball Clean

10 Step Ups (each leg)

5 Rope Climb Down and Up (Hills on the ground)

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
10 Mins. If you get to your max height before time, repeat until time is over

Metcon

Metcon (Time)

27-21-15-9

Wall Balls 14/20

Calories (row)

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