Crossfit Cape Cod 10-11-17


Crossfit Cape Cod 10-11-17

CrossFit Cape Cod – CrossFit


Metcon (AMRAP – Rounds)

On the minute for as long as possible:

3 Power Cleans, 155/105

3 Front Squats, 155/105

3 Jerks, 155/105

If you fail to make 5 full rounds, you must lower the weight and restart.

If you successfully reach 10 rounds, add 1 rep per movement each minute.

For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks. Minute 12 becomes 5 reps of each…

20 min Cap………for everyone

Optional Work

If their is time left in class work on optional or pick one of the two optional movements and work on progressions toward these skills.

Metcon (Time)

10 rounds for time of

10 pistols

3 bar muscle ups


********** please join us Friday at 6:00 pm for a little get together for Jamen leaving town!!!!!!! *******************************************