-Thanksgiving Weekend Schedule
Thursday 8:30am
Friday 8:30am
Saturday 8:30am
Sunday 9am Yoga, 10-12 Open Gym

CrossFit Cooper City – CrossFit


Warm-up (No Measure)

250 m Row, then

3 Rounds:

10 Ring Rows

5 Walk the Floor

10 Bent over Row @empty Barbell

5 RDL @empty Barbell

then, 200m run


Rope Climb Skills (12 mins)

0-6 mins

Technique Work

6-12 mins (6 Rounds) EMOM:

6-8 Toes 2 Rope

Last min Max Reps


Metcon (Time)

For time:

Buy in: 30 cal (or 600m run)


3 rounds of:

7 Deadlifts 155/225

15 Pull-ups


Buy out: 30 cal (or 600m run)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s