Crossfit Cape Cod 3-30-16


Crossfit Cape Cod 3-30-16

CrossFit Cape Cod – CrossFit

Skill work

Super set strict ring dips and strict pull up work.

Focus on depth of dip and squeeze at top of pull up

Ring Dips (10-10-10-10)

Pull-ups (10-10-10-10)

Metcon (Time)

Partner WOD in teams of 2

2 rounds for time of

Run 400m (together)

50 snatches 95#/65#

50 OHS 95#/65#

then 2 rounds for time of

Run 400m(together)

50 front squats 95#/65#

50 Thrusters 95#/65#

do all runs together, split the rest of the work up how ever your team wants

Optional Work

Push Jerk (3-3-3-3)

work up to a heavy set of 3