December 15, 2016
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CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders
Optional Work
Metcon (Time)
6 Rounds
yoke carry 30′ up turn around 30′ back
you pick the weight
:30 sec L-sit in parallettes
Rest 1:00 between rounds
