CrossFit Cape Cod 9/7/18


CrossFit Cape Cod 9/7/18

CrossFit Cape Cod – CrossFit


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Metcon (AMRAP – Rounds)


min 1-4 5 bench press @ 70%

min 5-8 3 @ 80%

min 9-12 1 @ 90%

no rest right into.


1st min. 14 box jumps 24/20

2nd min. 14 ring dips

3rd min. 14 ghdsu


Helpful sites to get yourself familiar with tracking macros and please always reach out if you need any advise or have any questions. Food prep on Sundays for meals during the week is a great way to keep yourself on track. We start our challenge Monday the 10th. We would like all measurements and weights submitted by Thursday and benchmark work outs logged into Wodify by Saturday please.

Figure out the right macros for you

Macro tracking tips

Zone And macros