11/4/2016

Announcements

-POTLUCK THANKSGIVING AT THE COOP 11/18.
-THE COOP “MO BROS” IN MOVEMBER. GROW YOUR MOUSTACHES TO PROMOTE AWARENESS FOR MEN’S HEALTH
-The Coop is looking to sponsor athletes for the Flanigan’s Rockin’ Rib Run Sunday November 20th! Let us know if you are interested! We’ll Cover 50% of $45 Entry Fee for 1st 5 runners

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run, then:

2 rounds

30 Singles

20 DB Triceps Extention 20/30

10 Air squat

Strength

Front Squat (60%x 5, 65%x 5, 70%x 5, 75%x 2 sets x 3 reps)

Metcon

Metcon (Time)

6 Rounds

2 Rope Climb

10 Ring Dips

30 Dubs

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