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Crossfit Cape Cod 8-30-17

August 29, 2017

CrossFit Cape Cod – CrossFit

Metcon (Time)

10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 155/105

2.4.6.8.10.12.14.16.18.20 reps of: Pull ups
from the rack is ok

Metcon (No Measure)

3 rounds not for time:

30 Back Extensions

20 GHDSU

10 Strict TTB

Optional Work

Overhead Squat (5-5-5-5-5)

5×5 OHS Pause Squats, 3-5 second pause at rock bottom of each rep. Lighter weight and lower squats are better.

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