April 08, 2016
0
CrossFit Cape Cod – CrossFit
Metcon (Time)
Partner WOD for time
1 partner does movement
1 partner does holds
movement-100 wall balls 20/14
hold – bar hang
100 KB swings 70/53
plank hold
100 pull ups
wall sit hold
100 dead lifts 225/155
handstand hold
finish with a 400m run carrying your wall ball
Each person does 50 rep of each movement breaking up how ever they see fit, reps only count if partner is in the hold position. Try to work with someone you have never worked with before.
**Scale for pull ups are jumping chest to bar pull ups.
**scale for handstand hold is box hand stand hold. hips stacked over shoulders.
