Crossfit Cape Cod 1-19-18

CrossFit Cape Cod – CrossFit

Metcon (4 Rounds for reps)

With a running clock

3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.

3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.

3x max reps of Squats in 40 seconds, rest :20 between rounds.

3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movments.

Durante Core (No Measure)

5 rounds of

10 hollow rocks

10 v ups

10 tuck ups

10 sec hollow hold

rest 1 min between rounds