CrossFit Cape Cod – CrossFit
Toes-To-Bar (establish a max set of TTB)
Use this as skill work to find your kip timing, use a band in back of you to help with cadence.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 “Diane”
Complete 21-15-9-21-15-9…as many times as possible in 15 minutes.
Hit a 5 rep max TnG
then hit a 5 rep max TnG C&J
Score is total weight of both lifts. post each total