May 11, 2016
0
CrossFit Cape Cod – CrossFit
Skill work
Pull-ups (3-3-3-3)
work on negatives as slow as possible note time coming down as reps in score. Even if you have pull ups do this!!
Metcon (2 Rounds for reps)
2 rounds of
1 min at each station
rest 3 min between rounds
Box jumps 24″/20″
pull ups
Wall balls 20/14
push ups
jumping lunges
kettle bells 53/35
