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.