Crossfit Cape Cod 12-9-17


Crossfit Cape Cod 12-9-17

CrossFit Cape Cod – CrossFit

Metcon (Time)

50 Back Squats, 155/105

then, 9-6-3 reps of:

Jerk, 155/105

chest to bar pull ups

Rx + take weight from the ground and do bar muscle ups instead of C2B

Metcon (Weight)

With a 12 min running clock:

First 3 minutes: Hit 4 Clean and Jerks, Heavy as possible

Second 3 minutes: 6 Clean and Jerks, Heavy

Third 3 minutes: 8 Clean and Jerks, Moderate

Final 3 Minutes: 10 Clean and Jerks, Light
Score is your last set of 10 reps. note all weights in comments