10/27/17

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

Mobility

Warm Up (No Measure)

Mobility and ROM work. Coaches choice.

Metcon

Metcon (Time)

42-30-18

Back Rack Lunges 95/65

Ab Mat Sit Ups

*3 Rope Climbs after each round

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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