CrossFit Cape Cod 07/13/2022

CrossFit Cape Cod – CrossFit

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Skill Work

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

10 sec Top of the Ring Hold

10 sec Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swings

+

1 Hips to Rings

+

1 Ring Muscle-Up

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Ring Muscle-Ups

Power Cleans Rx (145/100) L2 (125/85) L1 95/65)

(Score is Total Reps)

Rx+ (205/145)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up