November 10, 2016
0
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:**
