Crossfit Cape Cod 11-9-16


Crossfit Cape Cod 11-9-16

CrossFit Cape Cod – CrossFit

Metcon (5 Rounds for reps)

5 Rounds

10 Bodyweight bench press

Max chin over the bar hold

Max L hang hold on pull up bar

rest 2 minutes between rounds

score is seconds counted as reps for each round of holds

Optional Work

G: week 1 MU strenght (No Measure)

A: Practice Gymnastic Swing/ kip

A1: 4×8 Ring Push Up

(flash rings at top)

A2: 4×8 False Grip Ring Row (tough as possible with out compromising form)