168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 10-4-16

October 03, 2016

CrossFit Cape Cod – CrossFit

JUMPING KETTLE BELLS AMRAP10 (AMRAP – Rounds and Reps)

AMRAP 10MIN

15 Wall Balls – 20/14

30 Kettlebell Swings 70/53

60 Double Unders
SEE LURONG WEBSITE FOR MASTERS AND SCALE OPTIONS

Metcon (Distance)

Handstand work

spend 15 min working on hand stand walk progressions

Optional Work

Metcon (AMRAP – Rounds)

EMOM 12

EVEN-5 MUSCLE UPS

ODD- 30′ HANDSTAND WALK
do this as your handstand work

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