Crossfit Cape Cod 4-9-16


Crossfit Cape Cod 4-9-16

CrossFit Cape Cod – CrossFit

Metcon (Time)

Partner WOD for time

1 partner does movement

1 partner does holds

movement-100 wall balls 20/14

hold – bar hang

100 KB swings 70/53

plank hold

100 pull ups

wall sit hold

100 dead lifts 225/155

handstand hold

finish with a 400m run carrying your wall ball

Each person does 50 rep of each movement breaking up how ever they see fit, reps only count if partner is in the hold position. Try to work with someone you have never worked with before.

**Scale for pull ups are jumping chest to bar pull ups.

**scale for handstand hold is box hand stand hold. hips stacked over shoulders.