168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

1-11-16

January 11, 2016

CrossFit Cape Cod – CrossFit

Sumo Deadlift (3-3-3-3)

Focus on tight set up position, shoulders locked in, core tight.

Metcon (AMRAP – Reps)

amrap 3 min

ascending reps 1,1,1 then 2,2,2… of

snatch 75#/45#

box jump overs 24″/20″

toes to bar

rest 1 min

amrap 6 min

Same movements starting from reps you left off

rest 2 min

amrap 9 min

Same movements starting from reps you left off

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