Crossfit Cape Cod 10-22-16


Crossfit Cape Cod 10-22-16

CrossFit Cape Cod – CrossFit

Metcon (Time)

With a partner complete for time

run 1 mile together with a 20/14 ball

if you drop the ball or put it down 5 burpees each.

(break the following up in any way)

25 tire flips

50 med ball sit ups passing to each other.

75 box jump overs 24″/20″

100 cal row.

Finish with

run 1 mile together w/ball same burpee penalty