12/28/2016

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

Gymnastics

Metcon (No Measure)

Accumulate 40 reps each of:

Strict Pullups

Strict Dips

* Break up reps however you choose (if you can do more than 8 in a row do them weighted)

Metcon

Metcon (3 Rounds for time)

You will be at each station for 10 min

If you complete the work before 10min, rest until 10:00 is up, then switch to next station.

Station #1

5 sets

12 Cal Sprint row

Rest 1 min between sets

Station #2

5 sets

50m farmer carry

10 burpees

Station #3

5 sets

20 KB Swings (55/35)

100m run

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