November 30, 2017
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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.
