Crossfit Cape Cod 1- 11-17


Crossfit Cape Cod 1- 11-17

CrossFit Cape Cod – CrossFit

Update on the services for Karen Souza:  The wake is this Saturday at the Chapman, Cole and Gleason Funeral Homes in Mashpee from 9-1.  We have placed an envelope at the desk for any donations you would like to make for the gift cards.

Metcon (Weight)


Snatch complex

Slow pull to the hang position

2 sec hold then power snatch

then 1 hang squat snatch

Building in weight only if this feels and looks good

Metcon (AMRAP – Rounds and Reps)


30 double unders

15 snatches 75/55

Optional Work

15 min of mobility on what ever is tight and sore.


Tomorrow Russ will be here from Lurong to talk about the upcoming challenge and answer any questions.

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