12/27/17

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

Weightlifting

Back Squat

Metcon

Metcon (AMRAP – Reps)

5 Rounds

3 minutes of:

4 Goblet Lunges 70/55

8 KB Swings 70/55

12 Wall Balls 20/14

Rest 1 minute between rounds.

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