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Crossfit Cape cod 2-1-17

January 31, 2017

CrossFit Cape Cod – CrossFit

Metcon (Time)

For time:

9 bar muscle-ups

21 push jerks, 115/75

7 bar muscle-ups

15 push jerks, 115/75

5 bar muscle-ups

9 push jerks, 115/75

Sub for bar muscle ups is

9 chest to bar pull ups then

9 ring dips…..

Metcon (Weight)

EMOM 10

1 power clean

1 push press

1 push jerk

Start with a weight you can continuously add 5# to 10# each min or 2 or the 10 min.

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  1. Mase Reply

    Love this pic!

  2. Mase Reply

    Rylan: go faster Daddy!

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