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

Tuesday June 12th

June 11, 2012

CrossFit Cape Cod Workout Of The Day

Every :30 seconds for 6:00 complete 1 squat snatch @ 65% 1 rep max

Folowed By:

3 Rounds For Time

9 Ring Dips
12 Front Squats 135/95

 Don’t forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can Be found at C3 on the back board-space is limited and all proceeds go to CrossFit For Hope!
www.mobilitywod.com

Endurance Athletes


Runners:Run (TUE): 3 x (100m + 200m + 400m)


Triathletes:
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort
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