May 17, 2016
0
CrossFit Cape Cod – CrossFit
Metcon (Time)
for time
21-15-9
chest to bar pull ups
KB’s 53#/35#
then Row 500
right into
9-15-21
pull ups
KB’s 70#/53#
Thursday night 6:30pm yoga and mobility!!
Optional Work
Metcon (Weight)
EMOM 14
even squat snatch x3 high, low, floor
odd muscle ups x5
you pick the weight not a max load
working on form and efficiency
