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

Crossfit Cape Cod 1-28-17

January 27, 2017

CrossFit Cape Cod – CrossFit

Double Chipper (Time)

50 deadlifts 135/95

40 box jumps 24/20

30 pull ups

20 squat cleans

10 shoulder 2 overhead

50 sit ups

40 hand release push ups

30 front rack lunges

20 overhead squats

10 burpee pull ups

RX plus.. C2B pull ups, toes to bar for sit ups, HSPU, Burpee bar muscle ups

Optional Work

Metcon (AMRAP – Rounds)

EMOM 15

min 1 : 1 clean & jerk @80%

min 2 : 15 cal assault bike

min 3 : farmer carry 30′ (heavy)

 

**** ¬†Sunday at 4:00 pm Coach Amy will be holding a mobility/yoga class here at Crossfit Cape Cod. It’s a great time and what else are you going to do? So come on in and work out those kinks and get better flexibility. Free for members and 10$ for non-members. Hope to see everyone their!

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