Crossfit Cape Cod 7-26-17


Crossfit Cape Cod 7-26-17

CrossFit Cape Cod – CrossFit


Toes-To-Bar (establish a max set of TTB)

Use this as skill work to find your kip timing, use a band in back of you to help with cadence.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 “Diane”

Complete 21-15-9-21-15-9…as many times as possible in 15 minutes.

Deads, 225/155


Optional Work

Metcon (Weight)

Hit a 5 rep max TnG


then hit a 5 rep max TnG C&J
Score is total weight of both lifts. post each total