10/20/16

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)

: 3 Rounds:

250 mt Row

-with an empty Barbell-

5 Front Squat

5 Thruster

5 Over Head Squat

Weightlifting

Snatch (1 Power Snatch + 1 Hang Squat Snatch)

10 rounds every 2 minutes.

Increase weight every round for a max of the day

Metcon

Metcon (Time)

6 Rounds

3 Push Press

6 Front Rack Lunges

9 OTB Burpees

30 Dubs

Rx 95/135 lbs

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