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Crossfit Cape Cod 6-19-17

June 18, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (Time)

For time:

100 Double-unders

80 Wall ball shots 20/14

60 push-ups

400m run

20 HSPU

10 Power cleans 185/125

5 Muscle-ups

Begin at 30:00

3 rounds:

10 front squats 185/125 (no rack)

20 chest to bar pull-ups

50 double-unders

Score is total time of work

 

 

Rx plus/ optional work

Begin at 50:00

For time:

100 overhead squats 95/65

*every minute on the minute perform 3 burpees and 7 knees to elbows

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