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