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

Crossfit Cape Cod 1-25-16

January 24, 2016

CrossFit Cape Cod – CrossFit

Weightlifting

Front Squat (5 rep max)

Find a 5 rep max then do 2 set of 5 @90% of that 5 rep max

Metcon

Metcon (AMRAP – Reps)

4 Cycles of:

3 Min AMRAP 2 Min Rest between

Clean and Jerk

1st Cycle: 95/65

2 min rest

2nd Cycle: 115/75

2min rest

3rd Cycle: 135/95

2min rest

4th Cycle: 165/105

Optional Work

Metcon (Weight)

EMOM 10 min

3 Over Head Squats, You choose the weight.

30 Double Unders

Scale:

4 Over Head Lunges

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  1. Haley Reply

    Henry and Dillon are so cute!!!

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