Crossfit Cape Cod 1-27-17


Crossfit Cape Cod 1-27-17

CrossFit Cape Cod – CrossFit

Lurong wod 2 (level3) open (Time)

Complete 50-40-30-20-10 of the following movements for time:

50 Wall Balls – 20 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10

17:00 min time cap

Optional Work

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

6 set of 1 rep across @93%

Metcon (Weight)

Snatch work

work on for 7 min each

muscle snatch

rest 3 min/set up

squat snatch

rest 3 min/set up

snatch balance

Score is the heaviest best looking movement. If its ugly don’t score or count it.


**** This ┬áSunday at 4:00 pm Coach Amy will be holding a mobility/yoga class here at Crossfit Cape Cod. It’s a great time and with No football this weekend what else are you going to do? So come on in and work out those kinks and get better flexibility. Free for members and 10$ for non-members.