11/14/2016

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)

200m run, the:

2 rounds

10 KB Romanian DL 35/53

10 Push Ups

10 KB Globet Squat

10 Ring row

then, 200m run

Strength

Clean and Jerk (12 mins EMOM)

Min Rep/%

1 2×70%

2 2×70%

3 2×75%

4 2×75%

5 2×80%

6 Rest

7 2×80%

8 1×85%

9 1×85%

10 1×90%

11 1×90%

12 1×90%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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