March 28, 2016
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CrossFit Cape Cod – CrossFit
Paused Front Squat (3-3-3-3)
3 second pause at the bottom of the first squat, 2 seconds at the second, 1 sec at the 3rd. work with a partner and have them count.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 rope climbs
15 sumo deadlift high pulls 95#/65#
Optional Work
Metcon (Time)
For time
70 overhead walking lunges 95#/65#
every time you break do 5 burpee’s
