Crossfit Cape Cod 1-26-18

CrossFit Cape Cod – CrossFit

Metcon (Time)

3 Rounds for time of:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

Optional Work

Metcon (AMRAP – Rounds and Reps)

12 minute Muscle up Wave

Min 1, complete 1 Muscle up.

Min 2, complete 2 unbroken Muscle ups.

Min 3, complete 3 unbroken Muscle ups.

continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes min.