Crossfit Cape Cod 6-18-16

CrossFit Cape Cod – CrossFit

Gymnastics

Pistols (10-10-10)

Work on pistol progressions balance

Metcon (Time)

In teams of 2 or 3

complete for time

175 snatches (75 / 55 lb.)

25 rope climbs

115 thrusters (115 / 75 lb.)

25 min time cap

Optional Work

Metcon (5 Rounds for reps)

5 rounds for time of:

3 weighted pull-ups, 45 lb.

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.