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!!!!!
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up by going to this website
CrossFit Cooper City – CrossFit
Warm Up (No Measure)
Mobility and ROM work. Coaches choice.
Back Rack Lunges 95/65
Ab Mat Sit Ups
*3 Rope Climbs after each round
OctoberFest Week 4 (AMRAP – Reps)
3 Rounds for Reps
:40 Russian KB Swings 45/25
:40 Deadlift 95/65