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Crossfit Cape Cod 12-10-16

December 09, 2016

CrossFit Cape Cod – CrossFit

Shoulder Press (5-5-5-5)

Metcon (10 Rounds for time)

5 sprints for time of:


Then, 5 sprints for time of:

50-meter walking lunge

Rest at least 2 minutes between efforts. Post time for each sprint in each round.

finish all 5 sets HSPU before moving onto lunges.

RX plus do handstand walk sprints 25 meters

Optional Work

100 cal Assault (Time)

for time

100 cal on the assault bike

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