-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 (No Measure)

250m Row

2 Rounds

10 Ring Rows

10 OHS

5 Rope Pull-ups

200m Run


Metcon (Time)


Overhead Squat

CTB Pull-ups


Rest 5 minutes

Metcon (Time)

3 Rounds

200m Run

10 Ring Dips

250m Row

2 Rope Climbs


Metcon (No Measure)

3 Rounds

:40 Hollow Hold

:20 Rest

:40 Superman

:20 Rest

3 Rounds

10 GHD Sit ups

10 Back Extension

4x 250m Row AFAP

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