-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)

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 (AMRAP – Rounds)


Min 1 – 15 box jumps 20/24

Min 2 – 30 Russian KB Swings 35/55

Min 3 – Shuttle run (10, 20, 30)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s