CrossFit – Mon, Aug 22

21
Aug

CrossFit – Mon, Aug 22

CrossFit Cape Cod – CrossFit

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Extended Warm-Up (Checkmark)

EMOM x 10 MINUTES

MIN 1 – 2 Sumo Deadlifts*

MIN 2 – Complete one of the below Options…

Option 1… 1-2 Ring Muscle-Ups

Or…

Option 2… 3-5 Chest to Bar Pull-Ups

Or…

Option 3… 3-5 Vertical Ring Rows

*Start Moderate and end Heavy.

Workout (Time)

FOR TIME*

1-2-3-4-5-4-3-2-1

Ring Muscle-Ups

2-2-2-2-2-2-2-2-2

Sumo Deadlift Rx (315/205) L2 (225/155) L1 (155/105)

*Complete 35 Double Unders and 15 Sit-Ups after each full round.

MU Option 1: Jumping Muscle-Up MU

Option 2: Burpee Chest to Bar Pull-Up