CrossFit Cape Cod – CrossFit
Weightlifting
Metcon (Weight)
12 min to est a heavy set of
Press complex
1 strict press
3 push press
5 push jerks
Metcon
Metcon (AMRAP – Reps)
with a deck of cards and an 18 min clock
pick 4 movements
for each suit
do the reps on the card pulled
All Face cards are 10 reps
score is number of cards finished
Optional Work
Metcon (No Measure)
3 rounds of 20
slow and controlled
GHDSU
kettle bell rows 70#/53#
not for time
Member of the Month: Sam Miles
Congratulations to our teen member Sam Miles on receiving our Member of the Month Spotlight. He has been involved with Crossfit consistently over the past year and his hard work and dedication is paying off for him. Much continued to success in the Open. Crush it! Give him a high five when you see him.
Also Coach Amy will be holding a Mobility class this Saturday at 11:30 5$ for members 10$ for non members feel free to bring a friend don’t miss out !!!
