crossfit Cape Cod 4-8-16


crossfit Cape Cod 4-8-16

CrossFit Cape Cod – CrossFit

Metcon (Time)

For time:

20 Bear Complexes 115/75

For this workout a “bear complex” will consist of:

Power clean

Front squat

Push press or Push jerk

Back squat

Push press or Push Jerk

Note, you may combine the 1st 3 parts into a “squat clean thruster”

You can “rest” in the hang, front rack, overhead, or back rack


Rx plus – Do 30 reps total and if you drop the bar you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again




This Saturday at 2pm come celebrate all your hard work!! It’s not just about a number on the scale, it’s about finding those day to day changes that are going to make the new and improved you!  This is also a time to bring friends (you know who they are) that want to find out what Crossfit is all about. Food and refreshments will be served!! Bring the family and come celebrate the amazing community that makes up Crossfit Cape Cod!! 

*****We will have drinks but feel free to bring any Beverage of choice!!