Crossfit Cape Cod 3-15-17

CrossFit Cape Cod – CrossFit

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

acending in reps of 3,6,9,12,15,18

3 kettle bell swings, 70/53

3 squats

3 burpee box jumps 30/24

Optional Work

Metcon (Time)

30 ring muscle ups for time

(every time you break do 50 double unders)