Crossfit Cape Cod Friday January 8th 2016 WOD


Crossfit Cape Cod Friday January 8th 2016 WOD

Crossfit Cape Cod

Friday 1-8-16

Met con

Amrap 17 min

(working with 1 bar changing your own weight)

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/100 pound Snatch, as many reps as possible

(If you are looking for a challenge do the burpees to a target 6″ out of max reach)


3 rounds

30 hip ext

30 ghdsu


Coach Amy will be holding a mobility class This Saturday at 10 am so come on in and get loose! $5 for member’s and $10 for non member’s. Feel free to bring a friend!

9 Responses

  1. Erin Meagher

    Got through the 20 burpees and picked up the #100 a couple times:) but didn’t snatch it!
    Fun Friday Josh! Thanks. #LLcoolJallday