Crossfit Cape Cod December 18th 2015 WOD

17
Dec

Crossfit Cape Cod December 18th 2015 WOD

jake01

Crossfit Cape cod

Friday 12/18/15

Strength

Dead Lift

3-3-3-3 @85%

MET-CON

The Chief

Max rounds in 3 minutes of:
3 power cleans 135/95
6 Push-ups
9 Air squats

Rest 1 minute. Repeat for a total of 5 cycles.

Optional

EMOM 10 min

Even: 6 candlestick to pistols alt.

Odd: 2 strict ring pull ups 1 muscle up

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Holiday Hours: 12-24-15     5:30 am, 8:30 am, 9;30 am ONLY

12-25-15 Closed

Saturday and Sunday regular hours.

24 Responses

  1. Kevin Medeiros

    A: 425# x 3 unbroken
    B: 15 rounds + 1 clean RX
    Not bad considering I somehow got my butt there at 5:30 am after only 3 1/2 hours of sleep. Dam you Star Wars! Fun Friday class with Jon!

  2. Justin

    335 x 3. 28+3 for chief. Did the AT except for the candlesticks as I forgot to look then up and was running late.

  3. Josh

    315#
    32 + 3; there is something to be said on having Allan in the corner of your eye and trying to keep up with him. I love “The Chief”.
    Optional complete!