10/25/17

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

Core Work

Metcon (AMRAP – Rounds and Reps)

8min EMOM

10 Sit-Ups w/KB

20 Russian Twists w/KB

30 Mt.Climbers

Metcon

Metcon (Time)

21-15-9-6-3

Pull-Ups

Burpee Box Jumps

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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