Crossfit Cape Cod 7-29-16


Crossfit Cape Cod 7-29-16

CrossFit Cape Cod – CrossFit

Frantasy Land (Time)

For time:

21-15-9 reps of:

95/65 thrusters


15-12-9 reps of:

115/75 thrusters

Chest-to-bar pull-ups

12-9-6 reps of:

135/95 thrusters

Bar muscle-ups

Using one bar changing weight

scale bar muscle ups with chest to bar then ring dip for same reps

Optional Work

5k Run (Time)

Max Effort 5k Run

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