November 27, 2016
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CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds)
AMRAP 20 min
500m row
10 front squats 155/105
20 sit ups
Rx plus 185/135 squats from the ground and GHDSU
Optional Work
Metcon (No Measure)
4 rounds NFT
20 barbell oblique tilts
20 6″ deficit HSPU
20 goodmorning with barbell
Week 4 MU max effort (No Measure)
Practice: Brief review of Toe nail spot
A:10xMU Transition: *Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done.
