February 01, 2016
CrossFit Cape Cod – CrossFit
Gymnastics
Metcon (Weight)
4 Rounds not for time:
4 Weighted Pull ups
4 Weighted Dips
If we can’t do weighted pull ups or dips do the toughest band/scale possible to hit failure at or around 4 reps.
Metcon
Metcon (Time)
27-21-15-9-6-3
Pull ups
push ups
Goblet walking lunges 53/35
teens 45# kb
Rx plus chest to bar, hand release push ups, 70#/53#
Optional Work
Metcon (Time)
200 doubles for time
Every :30 do 5 air squats
Also Olympic lifting club will be starting a new strength cycle next Wednesday at 6:30, Come in and join coach Jamin for some weightlifting. Wednesday or Fridays at 6:30pm.
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One Comment
Great picture!