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

Crossfit Cape Cod 9-13-17

September 12, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (Time)

3 Rounds for time

500m Row

12 Burpees

21 Box Jumps, 24/20

Metcon (AMRAP – Rounds)

EMOM 8

10 TTB & 20 double unders
pick a number that will be challenging but attainable. focus on good quality of movement.

Optional Work

Front Squat (5×3)

pause in the bottom for 3 sec count. work up to a heavy set of 3

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