CrossFit Cape Cod 06/30/2022

29
Jun

CrossFit Cape Cod 06/30/2022

CrossFit Cape Cod – CrossFit

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Metcon (No Measure)

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – 3 Hang Power Snatches*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Strict Ring Muscle-Up

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Strict Pull-Up

+

2-3 Kipping Pull-Ups

*Build up to or past workout weight.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

80 Double Unders

12 Hang Power Snatch Rx (135/95) L2 (95/65) L1 (65/45)

6 Chest to Bar Pull-Ups

Rx+ Ring Muscle Ups