Crossfit Cape Cod 2-10-16


Crossfit Cape Cod 2-10-16

CrossFit Cape Cod – CrossFit


Bench Press (5-4-3-2-1)


Metcon (AMRAP – Reps)

Heavy Tabata

rotating stations of

Dead lifts 225#/185#

Wall balls 20#/14#

kettle bell swings 70#/53#

Ring pull ups

Optional Work

Metcon (Weight)

with a 16 min clock

Every other min complete

1 set unbroken

Squat Snatch complex

around 65% of 1RM

high hang

low hang (just above the knee)

from the ground


 Tonight at 6:30 pm Coach Jamin will be starting a new cycle in the olympic Lifting club, Jump in and hone your skills!

Also Coach Amy will be holding a Mobility class this Saturday at 11:30 5$ for members 10$ for non members feel free to bring a friend don’t miss out !!!