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Crossfit Cape Cod 12-5-16

December 04, 2016

CrossFit Cape Cod – CrossFit

Thruster (3-3-3-3)

from the rack work on a 3 rep max.

Metcon (AMRAP – Rounds)


Even 3 Dead lifts @ 90% of your 1rm

Odd 30 double unders
go for unbroken sets of your 3 if you cant’t make that don’t drop lift from the top bring each one controlled to the ground.

Also use this for double practice

Optional Work

Ab Assault (Time)


cal assault bike


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