March 14, 2017
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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)