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Crossfit Cape Cod 12-1-17

November 30, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (Time)

Complete all 3 couplets for time in any order rest 3 min between rounds.

3 RFT:

7 Snatches, 135/95

21 GHDSU

Rest 3 minutes

3 RFT:

7 Hang Power Cleans, 155/105

21 Box Jumps, 24/20″

Rest 3 minutes

3RFT:

7 Thrusters, 115/80

21 KBS, 53/35

Score is total time including rest and note order in comments.

Optional Work

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.

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