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

Crossfit Cape Cod 10-1-16

September 30, 2016

*******DON’T FORGET CLASS TOMORROW IS AT 10:30 A.M. ONLY !!!!

WE WILL BE DOING THE LIFT UP TEAM WORK OUT PAM TO RAISE MONEY FOR THE CAPE COD CENTER FOR WOMAN.

CrossFit Cape Cod – CrossFit

Paused Front Squat (5-5-5-5)

as heavy as possible across

Metcon (4 Rounds for time)

4 Rounds of

Row 500m

Rest 2:00 Between Rounds

*Score Times For Each Round

Optional Work

Metcon (Time)

3 round for time

25 GHDSU

25′ farmers carry (2x body weight)

25 pistols

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