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Crossfit Cape Cod 6/12/17

June 11, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (AMRAP – Rounds and Reps)

Every 3 min for 30 min

complete:

16 kettle bells 70/53

12 burpees over the rower

16/12 cal row

(1 round is a 3 min section,shoot for 30-50 sec of rest a round.)

Optional Work

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts 315/205

Strict HSPU

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