Great Job Terry (3rd place) and Allan (4th Place) At The Northeast Masters Comp! Mark Took 8th, In All C3 Had 2 In The Top 5 And A Top 10!
CrossFit Cape Cod WOD
Complete As Many Rounds Possible In 20 Minutes:
Clean and Jerks
Start At The Weight You Would Do Grace At or Use Approximately 50% Of Your 1rm
Complete 15 Reps For Time and Rest 1:00 and Add 10-20lbs
Do 15 Reps With The Additional 10-20lbs, Rest 1:00 and Add Another 10-20 Lbs. Continue With This Pattern Until The 20 minutes Expires.
5 Rounds For Quality
10 Ring Dips
10 Weighted Box Step Ups
Use Dumbells Or Kettlebells That You Can Do All 10 Reps Unbroken
CrossFit Cape Cod Clubs
Monday Nights At 7:30 Free For Members
Oly Lifting Club
Wednesday and Friday Nights 6:30pm
Thursday Nights At 6:30pm
Masters Comp September 26th
Nutrition Challenge Monday October 5th-November 2nd Party November 7th!