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Crossfit Cape Cod 10-11-16

October 10, 2016

CrossFit Cape Cod – CrossFit

The Equalizer lurong #5 (L2) (AMRAP – Reps)

AMRAP 9

12 Anchored Toes to Bar

9 Snatches at 75/55

6 Box Jump Overs at 24″/20″

3 Burpee Pull Ups
Please see Lurong website for L3, L1 and masters. Post what level and age you are doing in comments.

Metcon (No Measure)

5 rounds not for time

20 tricept pull downs

10 kettle bell rows

20 weighted sit ups

Optional Work

Metcon (AMRAP – Rounds)

EMOM 10

Even – Farmer carry dead lifts 3 reps as heavy as possible

Odd – 6 Fat bar strict pull ups

(jump up to bar no box)

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