Crossfit Cape Cod 2-8-16

All morning classes are canceled  ******

We will have open gym from 2pm-4pm ONLY today!  *****

for you Crossfit psycho’s that can’t deal with life if you don’t work out on a squat day!!!!

Please only come if you feel 100% safe to do so.!!!

CrossFit Cape Cod – CrossFit

Weightlifting

Overhead Squat

find a 2 rep max then do 2 drop sets sets @90%

Metcon

Metcon (Time)

Complete 3 rounds of

12 OHS 95#/65#

24 sit ups

48 double unders

Rest 2 min

2 round of

12 OHS 95#/65#

24 sit ups

48 double unders

Rest 2 min

1 round of

12 OHS 95#/65#

24 sit ups

48 double unders

Optional Work

Metcon (No Measure)

100 over head bar oblique tilts

100 band pull aparts