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

Crossfit Cape Cod 5-4-16

May 03, 2016

CrossFit Cape Cod – CrossFit

Metcon (Time)

Run 400m

then 2 rounds of

5 Deadlifts 115#/75#

9 bar facing burpees

rest 2 min

Run 800m

then 2 rounds of

5 power cleans 115#/75#

9 bar facing burpees

rest 2min

Run 400m

then 2 rounds of

5 power snatches 115#/75#

9 bar facing burpees

RX plus use 135#/95#

Start runs from the over head door. And hit each round at 100% effort!

Optional Work

Metcon (Time)

2-4-6-8-10

Bar muscle ups

One arm Kettle bell snatches 53/35

One rep each arm kettle bell snatch starts from the swing end overhead with handle on top of bell. With bell on backside of hand.

About the Author

Leave a Reply

*