December 01, 2016
0
CrossFit Cape Cod – CrossFit
Metcon (Time)
5 rounds for time
20 burpee box jumps 24/20
20 step overhead walking lung 95/65
20 toes to bar
Optional Work
Week 4 MU volume (No Measure)
Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.
A: Ring Pull Up 5-4-3-2-2-2
B: Ring Dip: 5-5-4-3-2-2
