CrossFit Cape Cod 3/25/18


CrossFit Cape Cod 3/25/18

CrossFit Cape Cod – CrossFit


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For time:

800m Farmer’s Carry 53/35

400m Front Rack Carry 53/35

200m Overhead Carry 53/35

Rest 5

5 Rounds for time of:

35 Double-unders

30 Air Squats

25 Wall Ball Shots

20 Chest-to-bar Pull-ups

15 Power Snatch 115/75

Rest 5

AMRAP 14 minutes of:

10/8 Calories Rowing

8 Burpees over barbell

6 Hang Power Cleans 135/95

Rx+ 185/135 hang power cleans

score is your time it takes to finish all work outs including rest time. Note rounds and reps completed of 3rd work out in comments.
Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.

Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 14 minutes.

work out from crossfit linchpin.


                                                                   ************Nutrition Challenge**********

Who is Ready to get started with a nutrition challenge???  This will be a team format depending on the amount of people. It will be starting Monday April 2nd. Sign up sheet is on the counter. 20$ 4 weeks of team support with a celebration to finish….. More details to follow. Deadline for sign up will be next Saturday after the 12:30 class.