December 19, 2020
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CrossFit Cape Cod – CrossFit
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