June 30, 2016
CrossFit Cape Cod – CrossFit
Overhead Squat (1-1-1-1-1)
building in weight find a 1 rep max
Metcon (Weight)
EMOM 12
1 squat snatch
1 hang squat snatch
1 over head squat
building in weight only if you can do these unbroken
Optional Work
Metcon (Time)
4 rounds for time
Run 400
25 gdhsu
25 back ext
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4 Comments
Happy Birthday Allan!!!
Happy Birthday Allan and Hailey!!!
Happy Birthday Hailey!
Happy birthday Allan and Hailey!
If there was a WOD named after me it would be this one – both strength and metcon.