Crossfit Cape Cod 10-23-17

CrossFit Cape Cod – CrossFit

Squat Clean Thruster (3-3-3-3)

find your heaviest set of 3 TnG no resting on the floor only int he hang front rack or over head..

Metcon (Time)

21-15-9

Front Squats 95/65

Chest to Bar Pull Ups

Burpees

Optional Work

Metcon (Weight)

Weighted Pull Ups

2-2-2-2-2-2-2

Super Set With

weighted ring dips

2-2-2-2-2-2-2

measure is total weight of heaviest of each