42017 Cap’n Cody

U Turn CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
10 sit ups
10 ring rows
10 pvc OHS
THEN
Work on Rope Climb
Gymnastics
Metcon (Time)
Box L-Sit for Time
3 x 1 min ME
Score is Shortest round
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200 M Run
1 Rope Climb
10 Box Jumps (24/20)
1 Rope Climb