CrossFit Cape Cod – CrossFit
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon (No Measure)
Odd: 200m Row
Even: 5-8 ring dips
WEEK FOUR TEAM CHALLENGE: Row, Row, Row your Concept Two
Last week of the challenge everyone! We hope everyone had fun with the challenges and your work with your teammates. Hopefully most of you stuck with the nutrition piece of it as well. Participating in these nutritional challenges are meant to either get you back on track, or learn something about your eating habits that hopefully you will consider changing in the future.
There will be five different meter rows: 250, 500, 750, 1000, 1250. Decide amongst your team who will take each meter row. When the row is complete, you will then complete 10 burpees over the rower. Each person will log their time which includes the row and 10 burpees to their team captain.
The point system will be as follows:
The fastest 250 row with 10 burpees will receive 2 pts
The fastest 500 row with 10 burpees will receive 4 pts
The fastest 750 row with 10 burpees will receive 6 pts
The fastest 1,000 row with 10 burpees will receive 8 pts
The fastest 1,250 row with 10 burpees will receive 10 pts
So in other words, a team could win multiple points.
When rowing you must continue to row until you hit your meters. Meaning, you can’t stop rowing at 225 and watch the meters tick as your getting off the rower. Burpees over rower are just about getting yourself over the rower, there is no clap or full extension needed.