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

Crossfit Cape Cod 10-13-17

October 12, 2017

CrossFit Cape Cod – CrossFit


Metcon (Time)

for time complete



toes to bar

start with and on the Even min complete 5 power snatches 135/95

Optional Work

pick one or the other based off of the need of conditioning or the need for OHS position

Metcon (Weight)

EMOM 10:

3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) – This isn’t about going heavy. Its about improving the bottom position.

Metcon (AMRAP – Rounds)


Odd: 200m Row

Even: 12 GHDSU


****************  Please Join us tonight Friday to wish Jamin well and say goodbye at 6pm. we will have some food and beverages!!! *****************

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