Crossfit Cape Cod 10-24-17


Crossfit Cape Cod 10-24-17

CrossFit Cape Cod – CrossFit


Metcon (Time)

4 Rounds For Time

Row 500m

Run 400m

20 Toes To Bar

Shoulder Press (5-5-3-3-1)

focus on solid midline positioning. score is your 1 rep for the day. but don’t loose focus on the 5 and the 3.

Optional Work

Metcon (Weight)

hang power snatch

10 rounds

every 30 sec.

complete 2 reps @75%
Focus on maintaining hook grip and jumping the bar with an vertical torso.


**************Who wants to win a prize this week?!?!?!

Are you ready to add another challenge to your week?

STRETCH!!!! Every day that you actively stretch for 15 minutes for at least 15 minutes you get a point.

So far, we are eating better, sleeping more, hydrating, and working out.

The person that submits the best (appropriate) picture stretching wins a 75.00 Gift Card to Sarah’s Paleo Kitchen.

Best part is, we all get to judge it. Friday night is the deadline. Yes, you can post more than one 😉