Crossfit Cape Cod 12-02-16


Crossfit Cape Cod 12-02-16

CrossFit Cape Cod – CrossFit

Metcon (Time)

5 rounds for time

20 burpee box jumps 24/20

20 step overhead walking lung 95/65

20 toes to bar

Optional Work

Week 4 MU volume (No Measure)

Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.

A: Ring Pull Up 5-4-3-2-2-2

B: Ring Dip: 5-5-4-3-2-2