10/4/17

Announcements

-OKTOBERFEST CHALLENGE!
In addition to our regular WODS, we will be posting one BONUS workout for each week. It will be SHORT, INTENSE and CHALLENGING!
So WOD hard, CHEER on and have FUN!

CrossFit Cooper City – CrossFit

Weightlifting

Metcon (Weight)

10min EMOM

Curtis P. Complex

1 Power Clean, 1 Lunge per leg, 1 Push Press

Increasing weight throughout EMOM.

Metcon (Time)

27 1 9

21 1 9

15 1 9

9 1 9

WB’s Rope Climbs Hang Cleans

20/14 135/95

Octoberfest!!

OctoberFest Week 1 (AMRAP – Reps)

2 Rounds

1:00 Sit Ups

1:00 Burpees onto 45lb Plate

1:00 Rest

Score = Total Reps

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