30 Jan /0 Comments/Uncategorized, WOD CrossFit Cape Cod 1/31/20 CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Deadlift (3-3-3-3)