Crossfit Cape Cod 1-6-17


Crossfit Cape Cod 1-6-17

CrossFit Cape Cod – CrossFit

Metcon (Time)

with a Partner complete for time

50 burpees over your partner

200 KB swings 53/35

200 box jumps 24/20

2000m row

Don’t forget this Saturday Russ from Lurong will be at Crossfit Cape Cod to answer questions that you may have about the upcoming challenge starting 1-16-17. He will be their from 8am till 1 pm and will help sign you up and explain how Lurong makes its so easy to succeed!

Optional Work

30 Muscle-Ups (Time)

30 muscle-ups for time
Strict or L sit.

Back Squat (6×1 @ 90%)