Crossfit Cape Cod 2-2-16

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.