12/19/16

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, then:

3 rounds:

5 PVC pass through

10 Rope Jumping Pull Up

15 Air Squat

Strength

Press Complex (Remember to load weight gradually. Take your time!)

12-15 Mins to get your Max of the Day:

1 Rep: 6xPress+3xPush Press+1Jerk (Push or Split )

Metcon

Metcon (Time)

21-15-9

Wall Balls 14/20

Pull-ups

* 3 Rope Climbs after each Round

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