12/07/16

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)

200m Run

2 Rounds

20 KB Single Leg Deadlift

15 Bent Over Row

10 Hollow Rocks

200m Run

Metcon

Metcon (Time)

600m Run

18 Power Cleans

400m Run

12 Power Cleans

200m Run

6 Power Cleans

95/135

Core Work

Metcon (AMRAP – Rounds)

4 Rounds

90 seconds to complete

10 Sit Ups with Plate 15/25

15 Up/Down planks


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