December 07, 2016
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CrossFit Cape Cod – CrossFit
EMOM 21 Skill work (AMRAP – Rounds)
pick 3 movements and rep count
1 on the first min (*weight or power lifting no more than 15-20 sec of hard work)
2 on the second (*gymnastics 20-30 sec of work)
3 on the third for (* cardio 30-40 sec of work)
7 rounds
Focus on efficiency of movement and good positioning.
