Crossfit Cape Cod 11-28-16


Crossfit Cape Cod 11-28-16

CrossFit Cape Cod – CrossFit

Metcon (AMRAP – Rounds)

AMRAP 20 min

500m row

10 front squats 155/105

20 sit ups

Rx plus 185/135 squats from the ground and GHDSU

Optional Work

Metcon (No Measure)

4 rounds NFT

20 barbell oblique tilts

20 6″ deficit HSPU

20 goodmorning with barbell

Week 4 MU max effort (No Measure)

Practice: Brief review of Toe nail spot

A:10xMU Transition: *Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done.