12/05/16

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)

250m Row

3 Rounds

10 PVC Pass Throughs

10 PVC OHS

10 Push ups

10 Kips on Rig

250m Row

Strength

Back Squat (Max Reps at Body Weight )

10 Minutes to Warm up to Body weight.

Score=total reps

Barbell cannot be reracked

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

12 Calorie Row

12 Burpees

12 Knees to Elbow

12 DB Squat Snatch 20/30

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