Crossfit Cape Cod 12-5-16

4
Dec

Crossfit Cape Cod 12-5-16

CrossFit Cape Cod – CrossFit

Thruster (3-3-3-3)

from the rack work on a 3 rep max.

Metcon (AMRAP – Rounds)

EMOM 14

Even 3 Dead lifts @ 90% of your 1rm

Odd 30 double unders
go for unbroken sets of your 3 if you cant’t make that don’t drop lift from the top bring each one controlled to the ground.

Also use this for double practice

Optional Work

Ab Assault (Time)

21-15-9

cal assault bike

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