January 08, 2019
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CrossFit Cape Cod – CrossFit
Metcon (5 Rounds for distance)
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20 wall balls 20/14
AMRAP 10 Meter Shuttles
rest 4 minutes
Score is your meters in completed shuttle sprints
Optional Work
Bench Press (5-3-1-3-5)
complete a heavy set of each. Note weight in comments
*****Gym Party January 12th at 6:30 P.M. food and drinks will be served. Bring a friend your family and come hang out play some games. BYOB. *****
Beginning of the year Nutrition challenge will start on the 13th. sign up sheet is on the desk. Team format, daily point system, logged in every day before midnight. full rules to follow.