CrossFit Cape Cod 01/17/2022

CrossFit Cape Cod – CrossFit

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Metcon (Time)

FOR TIME

40 Alt. DB Clean Rx (50/35#) L1 (35/20#)

40 Alt. Single DB Front Rack Lunges**

800m Run or 1000m/800m Row

20 Alt. DB Clean

20 Alt. Single DB Front Rack Lunges

800m Run or 1000m/800m Row

40 Alt. DB Clean

40 Alt. Single DB Front Rack Lunges

**DB held across the chest

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round