February 18, 2016
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CrossFit Cape Cod – CrossFit
Weightlifting
Thruster (5-5-5-5-5)
15 min to establish a 5 rep max thruster
Metcon
Metcon (AMRAP – Rounds and Reps)
complete 1rep on the first min
2 reps on min two, 3 on min three.. ect. of each movement
until you can no longer complete the reps in the min of
Thrusters 95#/65#
burpees
score is the number of rounds and reps completed
Optional Work
Metcon (Time)
for time
20 burpee muscle ups
scale: burpee pull ups
