10/7/17

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!
-BURPEES are an intense full body exercise that burn a ton of calories by turning your body into a FAT BURNING MACHINE. High intensity exercises like burpees can burn up to 50% more FAT than moderate exercising.

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Chipper

100 Box Jumps 24/20

80 Deadlifts 135/95

60 DB Power Snatch 30/20

40 Man-makers 30/20
One partner works at a time. Split reps evenly.

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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