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

June 08, 2012




CrossFit Cape Cod Workout Of The Day



“Hope”

Three rounds of:
Burpees
Power Snatch 75/50
Box jump, 24/20
Thruster 75/50
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


Saturday Competition Info
Start Time-Judges and Athletes Meeting 9am.

First Heat 9:30am

Please Park Behind Zoe’s Or In The Stop and Shop Parking Lot


Endurance Athletes


Runners: 10k TT


Triathletes: 4 Rounds Swim 100 Run 1 Mile


MOBILITY

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