July 25, 2017
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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.
Deads, 225/155
HSPU
Optional Work
Metcon (Weight)
Hit a 5 rep max TnG
Snatch
then hit a 5 rep max TnG C&J
Score is total weight of both lifts. post each total
