July 30, 2017
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CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds)
for 20 minutes every 2 minutes complete:
3 pull ups
5 Power Cleans, 155/115
7 Burpees
Rx plus do 3 muscle ups in stead of pull ups and use 185/135 on the cleans
Back Squat (8×3 across)
try to start and stay around 80-85% of 1 rep max for all 8 sets
Optional Work
Mobility
do crosover symmetry and mobilize for at least 20 min.