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Crossfit Cape Cod 1-9-18

January 08, 2018

CrossFit Cape Cod – CrossFit

 

Metcon (Time)

For time complete:

21 Thrusters, 115/75

9 MU

15 Thrusters, 115/75

7 MU

9 Thrusters, 115/75

5 MU
Scale for MU is toe nail transition in low rings or ring pull ups or bar pull ups and ring dips.

Metcon (Weight)

EMOM 5

5 T&G snatches

same weight across
lighter weight focus on jumping weight with locked out arms and getting under the bar fast.

Optional Work

Front Squat (5×3 banded on platform)

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