Crossfit Cape Cod 12-26-17


Crossfit Cape Cod 12-26-17

CrossFit Cape Cod – CrossFit


Metcon (No Measure)


3 Squat Cleans + C2B Pull ups – you choose the weight

bodyweight specialist: Complete 5 C2B each round and push the load on the cleans.

Weightlifters: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups. Idea here is to work your weakness.
Post loads on the actual white board for the day.

Metcon (Weight)


1st min. 10 Back Squats

2nd min. 5 Front Squats

Use a rack, one barbell and the same weight.
post load on white board.