Crossfit Cape Cod 7-29-17


Crossfit Cape Cod 7-29-17

CrossFit Cape Cod – CrossFit


Metcon (Time)

In teams of 2

complete 5 rounds each

500m row

400m run

finish a full round then rest while partner works.

MAX effort.!!

Shoulder Press (3-3-3-3-3)

Hit a 3 rep max for the day. Focus on locking down your core and squeezing your glutes.

Optional Work

Metcon (No Measure)

muscle up skill work.

6 rounds not for time

5x hips to rings

5x false grip ring pull ups