Crossfit Cape Cod 12-8-16


Crossfit Cape Cod 12-8-16

CrossFit Cape Cod – CrossFit

EMOM 21 Skill work (AMRAP – Rounds)

pick 3 movements and rep count

1 on the first min  (*weight or power lifting no more than 15-20 sec of hard work)

2 on the second  (*gymnastics 20-30 sec of work)

3 on the third for  (* cardio 30-40 sec of work)

7 rounds

Focus on efficiency of movement and good positioning.