Crossfit Cape Cod 1- 11-17

CrossFit Cape Cod – CrossFit

Update on the services for Karen Souza:  The wake is this Saturday at the Chapman, Cole and Gleason Funeral Homes in Mashpee from 9-1.  We have placed an envelope at the desk for any donations you would like to make for the gift cards.

Metcon (Weight)

EMOM 14

Snatch complex

Slow pull to the hang position

2 sec hold then power snatch

then 1 hang squat snatch

Building in weight only if this feels and looks good

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 double unders

15 snatches 75/55

Optional Work

15 min of mobility on what ever is tight and sore.

Tomorrow Russ will be here from Lurong to talk about the upcoming challenge and answer any questions.