12/02/16

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)

500m row (easy-pace), then

2 rounds:

10 Strict Press

10 Ring row

10 Push Press

10 Ring Dips

10 Push Jerk

then,

400m run (easy-pace)

Endurance

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

2 Rounds

15 Power Cleans

10 STO

5 MU’s

800m Run

95/135

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