10/22/2016

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

Metcon

Metcon (Time)

Two person team WOD: Each partner completes all the reps. 1 Person does the movement while your partner rows 200m Row. Switch after every 200m row.

50 weighted step ups (65/45) with barbell

25 hate makers- 1 hate maker = 5 push ups + 20 mtn climbers

50 supine ring rows

50 Box Jumps Overs

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