Crossfit Cape Cod 11-23-16


Crossfit Cape Cod 11-23-16

CrossFit Cape Cod – CrossFit

Metcon (5 Rounds for time)

5 rounds of:

30 wall-ball shots, 20/14

5 Power snatches

(you pick the weight that allows very good technique on all rounds)

post weight in comments

*Rest 2 minutes between rounds

Rx + Squat snatch

Optional Work

G: week 3 MU strength (No Measure)

Practice: Gymnastic Swing *Focus on momentum carrying you, not pulling or engaging.

A1: 5×8 False Grip Ring Row

A2: 5×3 EROM Static Dip (Dip


A3: 5×2 Wtd Chin Up