Crossfit Cape Cod 1-13-17


Crossfit Cape Cod 1-13-17

CrossFit Cape Cod – CrossFit

We have placed a calendar at the desk to sign up for meals to be delivered  for Dave and Jamie.  We will make the first delivery on January 17th.  So if you would like to make something for a breakfast or dinner, that would be great.  They eat healthy so keep that in mind.  On the calendar, write your name and what you will make for that day for that week. We will run this for the month of January.

10k Row (Time) or run a 10k

Max Effort 10k Row

Optional Work

Back Squat (1-1-1-1-1-1)

try to hit 6 singles @92% of your 1rep