Crossfit Cape Cod 6/28/2021

CrossFit Cape Cod – CrossFit

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Back Squat (9:00 EMOM every 90 seconds)

1st set: 1×85%

2nd set: 3×80%

3rd set: 1×90%

4th set: 3×85%

5th set: 1×95%

6th set: 3×85%

Based off of 1 RM

Score the 95% lift

Metcon (2 Rounds for reps)

2 X4:00

500m Row

12 Thrusters 95/65#

max reps bar facing burpees

REST 2:00 B/W sets

Score = Burpees each round