168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 11-11-16

November 10, 2016

CrossFit Cape Cod – CrossFit

Metcon (Time)

For time. (using 1 bar)

15 squat cleans, 155/105

30 toes-to-bars

30 box jumps, 24″/20″

15 muscle-ups

30 shoulders-to-overhead 135/95

30 double-unders

15 thrusters, 135/95

30 pull-ups

30 burpees over the bar

30 over head walking lunges with plate 45/25

Optional Work

G: week 1 MU volume (No Measure)

A: Ring Pull Up 2-2-2-2-2-2

B: Ring Dip: 3-3-3-3-3-3

** Strict:**

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