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Crossfit Cape Cod 8-2-17

August 01, 2017

CrossFit Cape Cod


Metcon (Time)

complete for time:

4 rounds of

10 back squats 135/95 (from the ground)

20 push ups

200m sprint

Rest 2 min between rounds

Rx plus use 185/155 for squats and ring push ups

******Score is total time minus your rest.

Metcon (No Measure)


1 snatch @ 70%

complete focus on technique for this. No one cares about anything else!

Optional Work

Snatch Grip Deadlift (10-10-10)


On the board by the kids room write down who you think will be the on the podium at the 2017 Crossfit Games this year top 3 males and top 3 females. Closest person will win some swag. Answers have to be in by Thursday morning after the 5:30 am class. 

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