CrossFit Cape Cod – CrossFit
Pistol progressions or air squat work. work on a box or in bands or work with weight if you are proficient at them.
In teams of 2 or 3
each athlete must complete 2 full rounds each
25 pistols or 75 air squats
15 snatches 95#/65#
When ALL athletes are done with both rounds run 1 mile as a team with a 20# wall ball passing off how ever you see fit. if the wall ball touches the ground at any point during the run everyone does 10 burpees.
All athletes in a team must complete all reps in each movement before going onto the next.
Hang Snatch (3-3-3-3)
work up to an heavy set of 3 unbroken hang snatchs