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

Crossfit Cape Cod 8-24-16

August 23, 2016

CrossFit Cape Cod – CrossFit

Back Squat (12-12-12)

from the ground establish a 12 rep max

Metcon (2 Rounds for time)

5 Rounds for time:

20 Wallballs 20#(14#)

10 Push ups

*10 minute time cap

At the 12 minute mark

3 Rounds for time:

30 Air squats

10 Push press 115#(75#)

*10 minute time cap

Rx plus hand release push ups and pistols

Optional Work

Metcon (AMRAP – Rounds)

EMOM 12

Even 7 strict HSPU

ODD 10 dumbbell snatches 65/45

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