11/13/2016

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)

3 rounds

250m Row

10 Good Mornings

10 Walk the Floors

10 Bent over rows

Metcon

Metcon (AMRAP – Rounds)

18min EMOM

Min 1-10 Deadlifts 135/185

Min 2- 3 Rope Climbs

Min 3-10 OTB Burpees

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