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Crossfit Cape Cod 11-30-16

November 29, 2016

CrossFit Cape Cod – CrossFit

Metcon (Time)

4 rounds for time of:

10 reps 135/95 clean and jerks

20 wall-ball 20/14

30 double unders

Optional Work

Week 4 MU strength (No Measure)

Practice: Gymnastic swing with momentum and pull to hips

A1: 4×8 Ring push up w/ Turnout

A2: 4×5 False Grip Ring PU Negative

A3: 4×2 Wtd Ring Dip

Metcon (No Measure)

EMOM 12

even 1 legless rope climb

odd 12 kettle bell swings 70/53

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