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

Crossfit Cape Cod 7-1-16

June 30, 2016

CrossFit Cape Cod – CrossFit

Overhead Squat (1-1-1-1-1)

building in weight find a 1 rep max

Metcon (Weight)


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

About the Author
  1. Mase Reply

    Happy Birthday Allan!!!

  2. Erin McGee Reply

    Happy Birthday Allan and Hailey!!!

  3. Mase Reply

    Happy Birthday Hailey!

  4. EriLew Reply

    Happy birthday Allan and Hailey!
    If there was a WOD named after me it would be this one – both strength and metcon.

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