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

Crossfit Cape Cod 11-22-17

November 21, 2017

CrossFit Cape Cod – CrossFit


Metcon (No Measure)

5×20 Alternating 1-arm Ring Extensions forward (10/arm)

5×10 Double Ring Extensions forward

Metcon (Time)


power snatch 115/75

Ring dips

sit ups

Optional Work

week 3 MU strength (No Measure)

Practice: Gymnastic Swing *Focus on momentum carrying you, not pulling or engaging.

A1: 5×8 False Grip Ring Row

A2: 5×3 EROM Static Dip (Dip


A3: 5×2 Wtd Chin Up


*******This weeks holiday schedule change…   No – 6:30pm class Wednesday night, and only 1 class at 9am on Thanksgiving day. *********** We hope you and your familys have a great and safe holiday!  ********

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