Crossfit Cape Cod 12/20/2020

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

EMOM 9:00

Min 1: 5 Power Snatch

Min 2: 5 Hang Snatch

Min3: 5 OHS

You choose weight and work on technique and form

Note weight in notes

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Ring Muscle Ups

5 Hang Snatches 115/75#

Modify ring MU’s:

progression in rings,

ring row/dip

pullup/pushup