8
Jul
CrossFit Cape Cod 07/09/2022
CrossFit Cape Cod – CrossFit
Skill Work
3 SETS
Complete one of the below Complexes…
Option 1…
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up
Or…
Option 2…
2 Scap Pull-Ups
+
2 Kip Swings
+
2 Kipping Pull-Ups
-Rest As Needed b/t Sets-
Helena (Time)
3 ROUNDS FOR TIME
800m Run
32 KB Swings Rx (70/53) L2 (53/35) L1 (35/26)
10 Bar Muscle-Ups
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up