Crossfit Cape Cod 5-5-17

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)