11/25/2016

Announcements

-Sunday 9am Yoga, 10-12 Open Gym
-The New Camo Green Dry Fit Coop Event Shirts are available for pre-order at $30. Let us know if you’d like to be placed on the pre-order list. You won’t be charged until we place the order.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

Coaches warm up

Metcon

Metcon (Time)

They say you can’t out-exercise a bad diet, but I’m sure it wouldn’t hurt to get in a great workout after all you had to eat on Thanksgiving!

One class time today: 8:30am Choose your fate:

Option #1

5k row

-5 burpees over the rower every 3 minutes

Option #2

100 du

90 squats

80 sit ups

70 kb swings 35/55

60 walking lunges

50 push ups

40 db push press 20/30

30 Burpees

20 pull ups

10 wall walks

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