Mike Leary-Empties The Tank Every Day At 6am

CrossFit Cape Cod Workout Of The Day

1.Snatch x 2 every minute for 6 minutes-use 65% of your 1 rep max.

2.Clean and Jerk x 2 every minute for 6 minutes
We are looking for full squat depth for both movements

Followed By

3. 3 Rounds For Time

6 Deadlifts 275/185 (or 60-70% of your 1 rep max.) 
12 Box Jumps 24/20
18 Toes To Bar

If you cant keep the chalk in the bucket-clean up after yourself-or don’t use it. BOOM.
Functional fitness is making atlas stones-join us August 25th at 1:30!
*There will now be a Workout Of the Day posted on Saturdays. There will no longer be open Gym. 

3 Responses

  1. Does anyone need/want a womens number for the road race on Sunday? Must run under an hour though :). Just kidding, let me know if anyone is interested!