10/20/17

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!
*BARBELL FOR BOOBS*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Donate to our page
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Mobility

Warm Up (No Measure)

Mobility and ROM work. Coaches choice.

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

KB Swings 70/55

Pull-Ups

Octoberfest!!

OctoberFest Week 3 (AMRAP – Reps)

EMOM

Minute 1 – 10 Wall Balls

Minute 2 – 15 Wall Balls

Minute 3 and up -Unbroken Max Effort

Score = Total Reps

-Men must hit black target on Rig

-Women must hit white target on rig

-Hip crease below 90 degrees

RX 20/14

Scaled 14/10

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