12
Jul
Crossfit Cape Cod 7-13-16
CrossFit Cape Cod – CrossFit
Metcon (3 Rounds for reps)
3 Rounds, 1 Minute At Each Station
knees to elbow
Box Jumps 24/20
Kettlebell Swings 1.5/1
Row (Cal.)
Double Unders
1 Minute Rest between rounds
Sumo Deadlift (3-3-3-3)
4 set across of a heavy set of three
Optional Work
Metcon (AMRAP – Rounds)
EMOM 14
even 1power snatch 1overhead squat
odd 1 rope climb
you pick the weight
do legless if possible