11/23/2016

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)

200m run

10 Knee 2 Midline

10 Air Squat

15 Strict Press Pvc Pipe

10 Air Squat

15 Push Press Pvc Pipe

10 Air Squat

10 Knee 2 Midline

200m run

Olympic Weightlifting Technique Work

Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

3 Clean and Jerks

3 Toes To Bar

6 C&J

6 TTB

9 C&J

9 TTB

Continue to add 3 reps until time ends

Rx 65/95

Rx+ 95/135

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