Crossfit Cape Cod 12-15-17


Crossfit Cape Cod 12-15-17

CrossFit Cape Cod – CrossFit


Isabel (Time)

For Time: 30 Snatches, 135# / 95#
if your Isabel time is less that 3 min. use 155/105 keep up the speed and push it.

Skill work

Metcon (AMRAP – Rounds)

AMRAP 10 of:

10 unbroken C2B Pull ups
only count completed rounds of 10. use this 1- min to hone in kipping skills and strength.

Optional Work

Metcon (No Measure)

5 rounds not for time:

heavy set of 6 banded dead lifts,

toes to bar 14

(straight legged)
Note band color and weight in comments.