10/2/17

Announcements

October Coop Challenge!!
In addition to our regular Wod’s we will be posting one workout for each week. It will be short, intense and challenging!!
The Coop’s version of Octoberfest!! Wod hard, cheer on and have fun!!

CrossFit Cooper City – CrossFit

Weightlifting

Front Squat (5 @60% 3 @70% 2 @80% 1@95% 1 @103)

1 Rep Max.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Core Work

Metcon (AMRAP – Rounds and Reps)

10min AMARAP

10 Hollow Rocks

10 Supermans

:30 Plank Hold

Octoberfest!!

OctoberFest Week 1 (AMRAP – Rounds)

2 Rounds

1:00 Sit Ups

1:00 Burpees onto 45lb Plate

1:00 Rest

Score = total reps
In addition to our regular Wods we will be posting one workout each week. It will be short, intense and challenging. Everyone can participate!! Do the wod once or a few times to get your best score. Wod hard, cheer on and have fun!!

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