11/21/2016

Announcements

-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

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

Gymnastics

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

Metcon (Time)

For time:

Buy in: 30 cal (or 600m run)

then

3 rounds of:

7 Deadlifts 155/225

15 Pull-ups

then

Buy out: 30 cal (or 600m run)

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