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Crossfit Cape Cod 9-13-16

September 12, 2016

CrossFit Cape Cod – CrossFit

Metcon

Pick one of the following. If you are doing the lurong challange please have someone judge you after they look at the movement standards.

17 min time cap!

Baseline L1 (Time)

1 Round for Time:

Opens

500 Meter Row

40 Air Squats

30 Wall Sit Ups

20 Knee Push Ups

10 Ring Rows

Baseline L2 (Time)

2 Rounds for Time:

500 Meter Row

40 Air Squats

30 Wall Sit Ups

20 Push Ups

10 Pull Ups

Baseline L3 (Time)

2 Rounds for Time:

Opens

500 Meter Row

40 Goblet Squats at 53/35

30 Wall Sit Ups

20 Deficit Push Ups

10 Strict Pull Ups

Deadlift (3-3-3-3)

4 sets of 3 heavy sets

same weight across

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