CrossFit Cape Cod – CrossFit
Metcon (6 Rounds for reps)
3 Rounds Max Reps of both
Strict HSPU in 30 seconds – rest 1 minute between sets…
finish all strict sets before moving to kipping
Then: 30 seconds max reps Kipping HSPU – rest 1 minute after each set
If we don’t have HSPU
work on slow negatives with NO mats or even a deficit and score reps as second down.
Snatches/ Burpee pull ups
25 75/55, 10 BPU
20 95/65, 8 BPU
15 115/80, 6 BPU
10 135/95, 4 BPU
5 155/105, 2 BPU
Use 1 barbell adding weight
Scale is burpee jumping chest to bar pull ups with bar or rings.
RX plus is burpee MU
Wonder why the WOD hasn’t posted in Wodify? Don’t worry it will be there by the time you check into class in the morning. We will be posting it here at 6pm every night and making sure you are keeping up with all the latest info we have to share. Have a great night rest up for tomorrow!!