March 31, 2017
0
April fools!!!! ……..No Kalsu or is their??????…….
CrossFit Cape Cod
Press-Press (Time)
10 Shoulder to over head 95/65
50 Squats
20 STOH
40 Squats
30 STOH
30 Squats
40 STOH
20 Squats
50 STOH
10 Squats
Durante Core (No Measure)
5 rounds of
10 hollow rocks
10 v ups
10 tuck ups
10 sec hollow hold
rest 1 min between rounds
for quality……
Optional Work
Metcon (3 Rounds for weight)
Snatch work
12 min of snatch balance (no heave)
12 min of snatch pulls
12 min of squat snatch
Score is heaviest weight in each of the 3 movements
