Crossfit Cape Cod 3-29-16


Crossfit Cape Cod 3-29-16

CrossFit Cape Cod – CrossFit

Paused Front Squat (3-3-3-3)

3 second pause at the bottom of the first squat, 2 seconds at the second, 1 sec at the 3rd. work with a partner and have them count.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 rope climbs

15 sumo deadlift high pulls 95#/65#

Optional Work

Metcon (Time)

For time

70 overhead walking lunges 95#/65#

every time you break do 5 burpee’s