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

Crossfit Cape Cod 3-14-16

March 13, 2016

CrossFit Cape Cod – CrossFit

Metcon (Time)

2 rounds for time of

21 Burpees over the bar

15 over head squats 95#/65#

9 HSPU

Weightlifting

Overhead Squat (3-3-3-3-3)

work up to a heavy set of 3 of over head squats

Optional Work

Metcon (Time)

5-4-3-2-1 of

Rope climbs

Back squats @80% of 1RM

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