11/18/2016

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 Run, then

3 rounds

10 shoulder touch

10 Air Squat

10 Push Press BHN PVC or Barbell

Skill

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

Metcon (Time)

30-Overhead Squats

30-Push-ups

30-Power Snatch

30-Push-ups

Rx 55/75

RX+ 65/95

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