September 08, 2020
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CrossFit Cape Cod – CrossFit
Metcon (Weight)
Part A: STRENGTH
Every 90 seconds for 15 minutes
2 Pause Front Squat + 2 Front Squat
* Add weight for the first 7 rounds, then stay at working weight for last 3 rounds
Pause squat=2 sec pause at the bottom
Metcon (Time)
Part B: 6 rounds for Time
12 Alt Dumbbell Snatch 50/35#
9 Burpee Box Jump