11/22/2016

Announcements

-Thanksgiving Weekend Schedule
Thursday 8:30am
Friday 8:30am
Saturday 8:30am
Sunday 9am Yoga, 10-12 Open Gym
-The New Camo Green Dry Fit Coop Event Shirts are available for pre-order at $30.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400m Row (easy pace)

5 rounds

15 Singles Jumps

10 Sit up

5 Push Ups

Endurance

Metcon (4 Rounds for time)

4 x 250m Row

no more than 4 mins work and rest

Metcon

Metcon (Time)

For time:

100 Double unders

15 Handstand Push-ups

3 Rope Climbs

75 Double unders

12 Handstand Push-ups

2 Rope Climbs

50 Double unders

9 Handstand Push-ups

1 Rope Climb

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