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Crossfit Cape Cod 8-19-17

August 18, 2017

CrossFit Cape Cod – CrossFit

Metcon (Time)

21-15-9

Thrusters, 135/95

Bar Muscle ups
scale bar muscle ups with 1 pull up and 1 ring dip.

Snatch (3×1 @ 90%)

3 set of 1 at 90% do not exceed in weight. focus is on jump and shrug today.

Optional Work

Durante Core (No Measure)

5 rounds of

10 hollow rocks

10 v ups

10 tuck ups

10 sec hollow hold

rest 1 min between rounds

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