Crossfit Cape Cod 7-5-16


Crossfit Cape Cod 7-5-16

CrossFit Cape Cod – CrossFit

Metcon (4 Rounds for reps)

4 Rounds of

1 Minute Rope Climbs

1 Minute Row (Cal.)

Run 400m

Each Round is 6:00 Rest With Whatever Time Remains In The 6 Minutes When You Return From The Run. score for run is remaining sec left.

Score is each round Separately

Snatch Balance (3-3-3-3)

work up to a heavy set of 3 then try to stay at that weight for 4 sets.

Optional Work

Metcon (Time)


back squats 225#/185#


with a weight vest 20#/10#