12/13/2016

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, then:

2 rounds

10 ea/leg step down from Box

10 Ring Rows

10 KB Goblet Squats

then, 200m run

Gymnastic Skills Work

Pull Ups Skills Work (10 mins to work on the progressions)

Metcon

Metcon (AMRAP – Rounds)

EMOTM 18

Min 1 – 15 box jumps 20/24

Min 2 – 30 Russian KB Swings 35/55

Min 3 – Shuttle run (10, 20, 30)

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