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Crossfit Cape Cod 10-13-16

October 12, 2016

CrossFit Cape Cod – CrossFit

Metcon (3 Rounds for time)

21-15-9 reps for time of:

cal row

kettle bell swings 53/35

rest 2 min


rest 1 min


Paused Back squat (5-5-5-5)

Pause for 2 sec count at rock bottom


After the word Metcon above, what ever is in parentheses is how the work out is scored. So this work out above is scored in 3 separate rounds each for time. So log each time it takes you to finish each of these three rounds don’t include the rest.  if it just said (time) it would be scored as total time. Hope this make sense???

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