12/9/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Insanity

400m Run w/Wall Ball 20/14

100 Wall Balls 20/14

100 Sit Ups w/Wall Ball 20/14

400m Run w/Wall Ball

100 Med Ball Squat Cleans

100 Russian Twists w/Wall Ball

400m Run w/Wall Ball
One partner works at a time. Split reps evenly. Run together.

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