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CrossFit Cape Cod 06/24/2022

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
100m DB Farmers Carry Rx (35/20) L2 (20/15) L1 (15/10)
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups

Metcon (No Measure)

POST WORKOUT STRENGTH
3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions

-Rest As Needed b/t Sets-

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 24, 2022

Male Clients

1

shaun
gould

CrossFit: 4:30 PM

5 + 18

2

Nathan
Godinho

CrossFit: 5:30 AM

5 + 16

+100m run

3

Andrew
Mathieson

CrossFit: 3:30 PM

5 + 0

4

Brian
Prehna

CrossFit: 3:30 PM

4 + 40

5

christopher
Hamblin

CrossFit: 7:30 AM

3 + 17

6

Dan
Patenaude

CrossFit: 7:30 AM

4 + 0

50 meter DB carry

Female Clients

1

Bri
Gallagher

CrossFit: 5:30 PM

5 + 0

2

Melissa
Terry

CrossFit: 5:30 AM

4 + 16

3

Loretta
Peters

CrossFit: 7:30 AM

5 + 0

15 should have done 20lbs

3

Samantha
Finerty

CrossFit: 3:30 PM

5 + 0

4

Maria
Jones

CrossFit: 7:30 AM

4 + 6

20#, 10#

5

Danielle
Gaeta

CrossFit: 4:30 PM

4 + 0

10lb DB

6

amy
bryzgel

CrossFit: 3:30 PM

3 + 315

Almost completed 4 rounds, except the sit ups. Enjoyed this one! ...