10/23/17

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* Sign up Today!!!!!
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up by going to this website
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

Metcon

Metcon (AMRAP – Reps)

5 Rounds

Max reps in 3 minutes of;

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

Rest 1 minute.

Octoberfest!!

OctoberFest Week 4 (AMRAP – Reps)

3 Rounds for Reps

:40 Russian KB Swings 45/25

:20 Rest

:40 Deadlift 95/65

:20 Rest

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