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Crossfit Cape Cod 7-8-17

July 07, 2017

CrossFit Cape Cod – CrossFit

Overhead Squat (5-5-5-5)

Metcon (Time)

21-15-9

Deadlifts, 225/155

OHS, 135/95

use one bar changing weight.

Optional Work

Metcon (No Measure)

OTMx20

Odd: 3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even: 3 Muscle ups

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