Crossfit Cape Cod 9/8/2020

CrossFit Cape Cod – CrossFit

View Public Whiteboard

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