CrossFit – Mon, Oct 24

23
Oct

CrossFit – Mon, Oct 24

CrossFit Cape Cod – CrossFit

Workout (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

40 Double Unders

20 Alt. V-Ups

10 DB Farmer Box Step-Ups Rx (50/35) L2 (35/20) L1 (20/15) | (24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

Option 1 RMU: Burpee Bar Muscle-Up

Option 2 RMU: Burpee Pull-Up

Option 3 RMU: Banded Lat Pull-Down into Push-Down

Chad Extra Credit — Week 2 (Checkmark)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)