10/21/16

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 10/23.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, then;

2 rounds:

10 Air Squat

10 Muscle Clean

10 Push Press BHN

then, 200m Row

Endurance

400m Run (Time)

Max Effort 400m Run
rest 3 minutes and repeat

400m Run (Time)

Max Effort 400m Run
rest 3 minutes, then performance:

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

3 x Clean Complex

(1x Power + 1x Hang Squat + 1x Jerk)

200 mt Row

Rx 95/135

Rx+ 135/185

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