Crossfit Cape Cod 5-12-17


Crossfit Cape Cod 5-12-17

CrossFit Cape Cod – CrossFit


Metcon (Time)

For time:

15 push presses

5 rope ascents

12 push presses

4 rope ascents

9 push presses

3 rope ascents

6 push presses

2 rope ascents

3 push presses

1 rope ascent

Use ¾ body weight for male and 1/2 body weight for females on push presses and climb a 15-ft. rope.


The Lurong challenge starts this Monday. If you are on the fence or have any questions about the challenge please ask a coach. Also try to get your measurements done this weekend.