11/2/2016

Announcements

-POTLUCK THANKSGIVING AT THE COOP 11/18.
-THE COOP “MO BROS” IN MOVEMBER. GROW YOUR MOUSTACHES TO PROMOTE AWARENESS FOR MEN’S HEALTH

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

200 mt Run

3 rounds:

5 x Inch-worm

10 x Over Head Squat

15 x Barbell Row

Endurance

Metcon (4 Rounds for time)

4 x 250m Row. E3MOM

every 3 mins on the minute

Metcon

Metcon (Time)

3 Rounds

15 Hang Power Snatch

15 Burpees

7 Min CAP

Rest 3 Minutes (MIn 10 Mark start 2nd session)

3 Rounds

10 Squat Snatch

10 Burpees Over the bar

7 Min Cap

RX 65/95lb

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