Crossfit Cape Cod 4-23-16


Crossfit Cape Cod 4-23-16

CrossFit Cape Cod – CrossFit

Optional Work

Pistols (12-12-12)

Pistol progressions or air squat work. work on a box or in bands or work with weight if you are proficient at them.

Metcon (Time)

In teams of 2 or 3

each athlete must complete 2 full rounds each


1000m row

25 pistols or 75 air squats

15 snatches 95#/65#

When ALL athletes are done with both rounds run 1 mile as a team with a 20# wall ball passing off how ever you see fit. if the wall ball touches the ground at any point during the run everyone does 10 burpees.

All athletes in a team must complete all reps in each movement before going onto the next.

Optional Work

Hang Snatch (3-3-3-3)

work up to an heavy set of 3 unbroken hang snatchs