-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 (No Measure)

400m Run, then

3 rounds

10 shoulder touch

10 Air Squat

10 Push Press BHN PVC or Barbell


Double-Unders (10 rounds EMOM. )

Every Round perform 5 TripleUnder. If you do not have Dubs, then perform 5 Dubs.

Score will be:

Last round Max Reps in a minute (doesn’t have to unbroken)


Metcon (Time)

30-Overhead Squats


30-Power Snatch


Rx 55/75

RX+ 65/95

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