11/28/16

Announcements

-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)

3 Rounds

200 m Run

5x PVC pass Through

10x Push Ups

15x Air Squat

20x Push Press BHN

Weightlifting

Snatch (12 mins EMOM)

Min Rep/%

1 2×70%

2 2×70%

3 2×75%

4 2×75%

5 2×80%

6 Rest

7 2×80%

8 1×85%

9 1×85%

10 1×90%

11 1×90%

12 1×95%

Metcon

Metcon (AMRAP – Reps)

2 Rounds (14 minutes)

1min AMRAP; 30 second transition

1) HSPU’s

2) Deadlifts 155/225

3) Box Jumps 20/24

4) Burpees

Score total reps

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