January 10, 2017
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.
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One Comment
So cute!