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

Crossfit Cape Cod 3-28-16

March 27, 2016

CrossFit Cape Cod – CrossFit

Metcon (Time)

100 cal row

80 box jumps 24″/20″

60 wall balls 20#/14#

40 TTB

20 Air squats

10 Chest to bar pull ups

RX plus 30#/20# ball, 20 pistols,10 ring muscle ups

Metcon (Weight)

4 rounds not for time

20 Hip ext.

20 Russian wall ball twists

you pick the weight

Optional Work

Metcon (Time)

30 alt dumbell snatches 70#/45#

100 double unders

20 DB snatches

100 doubles unders

10 DB snatches

100 double unders

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  1. Sarah Lee Reply

    After this workout my legs felt fine but I was REALLY tired. By the time I got out of my car, I was barely walking. Such a good WOD!

  2. Allan Reply

    Glad you liked it!!

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