Crossfit Cape Cod 2-3-16

2
Feb

Crossfit Cape Cod 2-3-16

CrossFit Cape Cod – CrossFit

Weightlifting

Find a 3 rep max then do 2 sets of [email protected]%

Deadlift

Metcon

Metcon (Time)

For time:

12-9-6

Toes to bar

Push Press 95/65

Rest 2min

12-9-6

Knees to elbow

Front Squat 95/65

Rest 2 min

12-9-6

Sit Ups

Thrusters 95/65

Optional Work

Metcon (Weight)

EMOM: 12min

6 Weighted Pistol 15#

6 Strict HSPU, you choose the deficit

Scale:

Candlestick to pistol off red crash pad

Push Up