Crossfit Cape Cod 7-1-16


Crossfit Cape Cod 7-1-16

CrossFit Cape Cod – CrossFit

Overhead Squat (1-1-1-1-1)

building in weight find a 1 rep max

Metcon (Weight)


1 squat snatch

1 hang squat snatch

1 over head squat

building in weight only if you can do these unbroken

Optional Work

Metcon (Time)

4 rounds for time

Run 400

25 gdhsu

25 back ext

4 Responses

  1. EriLew

    Happy birthday Allan and Hailey!
    If there was a WOD named after me it would be this one – both strength and metcon.