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

Crossfit Cape Cod 2-3-16

February 02, 2016

CrossFit Cape Cod – CrossFit

Weightlifting

Find a 3 rep max then do 2 sets of 3@90%

Deadlift

Metcon

Metcon (Time)

For time:

12-9-6

Toes to bar

Push Press 95/65

Rest 2min

12-9-6

Knees to elbow

Front Squat 95/65

Rest 2 min

12-9-6

Sit Ups

Thrusters 95/65

Optional Work

Metcon (Weight)

EMOM: 12min

6 Weighted Pistol 15#

6 Strict HSPU, you choose the deficit

Scale:

Candlestick to pistol off red crash pad

Push Up

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