May 04, 2017
0
CrossFit Cape Cod – CrossFit
Metcon (Time)
Run 400m
then 2 rounds of
5 Deadlifts 115#/75#
9 bar facing burpees
rest 2 min
Run 800m
then 2 rounds of
5 power cleans 115#/75#
9 bar facing burpees
rest 2min
Run 400m
then 2 rounds of
5 power snatches 115#/75#
9 bar facing burpees
RX plus use 135#/95#
Optional Work
Metcon (Time)
2-4-6-8-10
Bar muscle ups
One arm Kettle bell snatches 53/35 (alternating hands)