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

Crossfit Cape Cod 6-7-16

June 06, 2016

CrossFit Cape Cod – CrossFit

Back Squat (3-3-3-3)

work up to heavy set across all sets

Metcon (AMRAP – Rounds)

EMOM 18

Even 5 strict pull ups & 5 strict ring dips

Odd 10 push press 95#/65#

(no rack, from the ground)

RX plus wear a 20# vest
***NEW SATURDAY HOURS STARTING 6/11. NEW HOURS ARE 7,8,9 AM ONLY****

Optional Work

Metcon (No Measure)

50 Band pull aparts

50 band tricep pull downs each arm

50 side to side oblique tilt with band each side

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  1. Mase Reply

    Thanks Chris for coming to the rescue tonight and taking the biggest beetle I’ve ever seen out of the gym!

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