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

Crossfit Cape Cod 4-1-17

March 31, 2017

April fools!!!! ……..No Kalsu or is their??????…….

CrossFit Cape Cod

 

Press-Press (Time)

10 Shoulder to over head 95/65

50 Squats

20 STOH

40 Squats

30 STOH

30 Squats

40 STOH

20 Squats

50 STOH

10 Squats

Durante Core (No Measure)

5 rounds of

10 hollow rocks

10 v ups

10 tuck ups

10 sec hollow hold

rest 1 min between rounds
for quality……

Optional Work

Metcon (3 Rounds for weight)

Snatch work

12 min of snatch balance (no heave)

12 min of snatch pulls

12 min of squat snatch

Score is heaviest weight in each of the 3 movements

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