11/3/2016

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)

3 rounds:

3 Rope climb (Feet on the floor)

6 Bar Dips

9 Push Ups

12 Single-Leg DeadLift (6 each)

Gymnastics

Rope Climb Skills

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlift 135/185

8 Chest 2 Bar

6 HSPU

Rx DL 135/185

RX+

10 Deadlift 155/225

8 HSPU

6 Bar Muscle Ups

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