Crossfit Cape Cod 10-13-16


Crossfit Cape Cod 10-13-16

CrossFit Cape Cod – CrossFit

Metcon (3 Rounds for time)

21-15-9 reps for time of:

cal row

kettle bell swings 53/35

rest 2 min


rest 1 min


Paused Back squat (5-5-5-5)

Pause for 2 sec count at rock bottom


After the word Metcon above, what ever is in parentheses is how the work out is scored. So this work out above is scored in 3 separate rounds each for time. So log each time it takes you to finish each of these three rounds don’t include the rest. ┬áif it just said (time) it would be scored as total time. Hope this make sense???