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

Crossfit Cape Cod 3-8-17

March 07, 2017

CrossFit Cape Cod – CrossFit

 

Team DBL chipper (Time)

In teams of 2

Partner chipper

50 deadlifts 135/95

40 box jump overs 24/20

30 pull ups

20 front squats 135/95

10 shoulder to over head

50 sit ups

40 hand release push ups

30 hang power cleans

20 front rack lunges

10 burpee chest to bar PU

Rx plus … chest to bar pull ups,ghdsu, burpee ring muscle ups

Optional Work

Metcon (No Measure)

Core work

3 set not for time of

20 windshield wipers (10 each side)

from the hang position.

Squat Snatch (3-3-3-3-3)

work up to a heavy squat snatch with 2 OHS after each snatch.

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