168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 7-13-16

July 12, 2016

CrossFit Cape Cod – CrossFit

Metcon (3 Rounds for reps)

3 Rounds, 1 Minute At Each Station

knees to elbow

Box Jumps 24/20

Kettlebell Swings 1.5/1

Row (Cal.)

Double Unders

1 Minute Rest between rounds

Sumo Deadlift (3-3-3-3)

4 set across of a heavy set of three

Optional Work

Metcon (AMRAP – Rounds)

EMOM 14

even 1power snatch 1overhead squat

odd 1 rope climb
you pick the weight

do legless if possible

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