12/14/2016

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)

500m row, then:

3 Rds

5 Inch-Worm

10 Push Ups

15 Sit-Ups

Strength

Bench Press

12 mins EMOM

perform 5Reps @70% 1RM

Metcon

Metcon (Time)

5 rounds for Time

5 Bar Mucle Up (10 Pull-ups and 10 Dips)

10 Handstand Push Ups

15 V- Ups

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