CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Reps)
1st min left side plank
2nd min right side plank
3rd min face down plank
1st min max pull ups/towel rows
2nd min max handstand hold
* For pull ups if you don’t have a bar or something to use hang a towel or rope somewhere, stay planked. This is about quality of movement. if you can’t do this find or make something heavy and do bent over rows.
score is lowest reps of pull ups and lowest second count of hand stand hold.