Crossfit Cape Cod 8/25/2020


Crossfit Cape Cod 8/25/2020

CrossFit Cape Cod – CrossFit

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Metcon (Time)

*This workout will be scored separately- Part A is scored for time and Part B is scored as weight


“Local’s Revenge” Part A

In a 20 minute window (for both Part A and B)

30 Bar Facing Burpees

30 Power Cleans (115/75)

20 Bar Facing Burpees

20 Power Cleans (155/105)

10 Bar Facing Burpees

10 Power Cleans (185/125)

*If not completed in 15 minutes, move on to Part B

“Local’s Revenge” Part B

After completing Part A, with remaining time of 20:00 (or at minute 15), find your max:

1 Clean + 2 Hang Cleans

*Part A must be completed within a 15:00 cap. If the athlete is unable to complete the 30-20-10

under the 15:00 cap the athlete will note their completed repetitions and proceed to Part B.

However, if Part A is completed under the cap, the athlete may immediately move on to Part B.

NOTE weight in the comments