June 25, 2018
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CrossFit Cape Cod – CrossFit
Metcon (Time)
For time:
50 box jumps, 30/24
50 kettlebell swings, 70/53
50 knees-to-elbows
50 wall-ball shots, 20/14
50 burpees
Rx + 30#/20 wall ball
Metcon (No Measure)
10 rounds of
10 band pull aparts
10 ring dips
10 sit ups
slow and steady hitting full range of motion in every movement.