Crossfit Cape Cod 6/18/2021


Crossfit Cape Cod 6/18/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

8 Rounds for Time

8 Sit ups

8 DBell Curls (2 dumbbells)

8 Front Squat 115/85#


Dumbbell curls you choose the weight an put in the notes. Make the weight challenging

Accessory Work

4 Rounds

20 sec bent over row (fast)

20 sec upright static hold w/plate

20 sec bent over row (slow)

No Rest

all 3 movements done with a plate