CrossFit Cape Cod 1/9/19


CrossFit Cape Cod 1/9/19

CrossFit Cape Cod – CrossFit

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Metcon (5 Rounds for distance)

5 Rounds of:


30/20 Calorie Row

20 wall balls 20/14

AMRAP 10 Meter Shuttles

rest 4 minutes
Score is your meters in completed shuttle sprints

Optional Work

Bench Press (5-3-1-3-5)

complete a heavy set of each. Note weight in comments

*****Gym Party January 12th at 6:30 P.M. food and drinks will be served. Bring a friend your family and come hang out play some games. BYOB. *****

Beginning of the year Nutrition challenge will start on the 13th. sign up sheet is on the desk. Team format, daily point system, logged in every day before midnight. full rules to follow.