CrossFit Cape Cod

*PLEASE BRING IN YOUR BEST BEFORE CROSSFIT PICTURE THIS WEEK*

Friday

WOD

Back Squat 3×10 @ 70% of 5 RM
Press 5 RM

Followed By

WOD

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Go As Heavy As You Can

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.