Crossfit Cape Cod 5-13-16


Crossfit Cape Cod 5-13-16

CrossFit Cape Cod – CrossFit

Overhead Squat (5-5-5-5)

Master qualifier workout 4 2016 (Time)

For time:

55 burpees bar facing

34 overhead squats

21 muscle-ups

**Scale is 21 chest to bar pull ups then 21 ring dips

Men use 95 lb.

Women use 65 lb.

Time Cap: 20 minutes
Add a sec. for every rep not completed in time cap for score

Metcon (No Measure)

for quality not time

50 band bent over rows

50 ghdsu

50 back ext

50 ghdsu

50 band pull aparts

Optional Work

Muscle-ups (4-4-4-4-4)

strict muscle up work and progression drills