May 01, 2016
0
CrossFit Cape Cod – CrossFit
Back Squat (3-3-3-3-3)
Metcon (Weight)
EMOM 6 min
2 back squats
5 TTB
rest 2 min
EMOM 6 min
2 Front squats
5 Knees to elbow
rest 2 min
EMOM 6 min
2 OHS
10 sit ups
* work up to a heavy weight you can maintain across. no more than 60 % of your 1 rep max of each movement.
score is total weight combined
Optional Work
Metcon (No Measure)
10x strict muscle up work
10 singles or work on strengthening each part of the movement separately
