9
Aug
Crossfit Cape Cod 8-10-16
CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds and Reps)
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
155/105 front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
155/105 front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
155/105 front squats, 6 reps
*front squats from the ground
Continue adding 2 reps to the front squat each interval for as long as you are able.
RX plus 185/135
Optional Work
Paused Front Squat (3-3-3-3)
2 sec pause in rock bottom focus on speed out of the bottom
***One of our summer members has offered to hold a YOGA class this coming Sunday after the 9:00 am class. If you are interested, please post on the blog so we can get a count of how many to expect.