May 12, 2016
0
CrossFit Cape Cod – CrossFit
Overhead Squat (5-5-5-5)
Master qualifier workout 4 2016 (Time)
For time:
55 burpees bar facing
34 overhead squats
21 muscle-ups
**Scale is 21 chest to bar pull ups then 21 ring dips
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes
Add a sec. for every rep not completed in time cap for score
Metcon (No Measure)
for quality not time
50 band bent over rows
50 ghdsu
50 back ext
50 ghdsu
50 band pull aparts
Optional Work
Muscle-ups (4-4-4-4-4)
strict muscle up work and progression drills
