CrossFit Cape Cod 02/20/2022

CrossFit Cape Cod – CrossFit

Sip & Stretch after class at 10:00am

Bring a Favorite Beverage to Sip On While Getting Bendy

Members $5
Non-Members $15

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 35:00

1000/800m Row

10 Box Crawl Overs (30/24)

30 Alt. DB Hang Power Snatch Rx (50/35) L1 ( 35/20)

8 Up-Down Box Crawl Overs (30/24)

30 Sit-Ups

6 Up-Down DB Box Crawl Overs

*Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round