June 17, 2016
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.
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One Comment
Great job today everyone getting those high reps done! Woot woot