Crossfit Cape Cod 1-9-18


Crossfit Cape Cod 1-9-18

CrossFit Cape Cod – CrossFit


Metcon (Time)

For time complete:

21 Thrusters, 115/75

9 MU

15 Thrusters, 115/75

7 MU

9 Thrusters, 115/75

5 MU
Scale for MU is toe nail transition in low rings or ring pull ups or bar pull ups and ring dips.

Metcon (Weight)


5 T&G snatches

same weight across
lighter weight focus on jumping weight with locked out arms and getting under the bar fast.

Optional Work

Front Squat (5×3 banded on platform)