11/13/2016

Announcements

-Flanigan’s Rockin’ Rib Run Sunday November 20th at Vista View Park! Come out and support our runners and remember to wear your Coop shirts!! NO YOGA OR OPEN GYM THIS SUNDAY!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400m Jogging, then:

2 rounds

10 Squat Clean DB @10/20

15 Knee 2 Elbow

10 Push Press DB @10/20

Endurance

800m Run (Time)

Max Effort 800m Run
10 mins Work + Rest, then perform 400m

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (Time)

3 RFT

10-Thrusters 65/95

10-Toes to Bar

8 Min Cap

Metcon (Time)

2 RFT

10-Power Cleans 95/135

10-Ring Dips

6 min cap

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