Crossfit Cape Cod 7-21-16

CrossFit Cape Cod – CrossFit

Gymnastics

Muscle up progressions

with a 12 min clock

work on

ring pulls, hips to rings

dips, low ring transitions

Metcon (1 Rounds for reps)

AMRAP 6

12 bar facing burpees

9 dead lifts 185#/135#

6 HSPU

Rest 2 min

AMRAP 8

12 bar facing burpees

9 dead lifts 185#/135#

6 HSPU