11/9/2016

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
-Oly Classes Cutting back to One Class Per Week

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

250 mt row

15 Air Squat

15 Knee 2 Midline

10 DB Push Press 10s/20s

10 Step Ups

Strength

Back Squat (15 Mins)

60%x5reps 65%x5reps 70%x4reps 75%x4reps 80%x3reps 85%x3reps

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Min

20 Box Jumps 20/24

Max Pull-ups, CTB Pull-ups or BMU

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