January 16, 2019
0
CrossFit Cape Cod – CrossFit
Metcon (3 Rounds for reps)
AMRAP 5:
Buy In: 100 Double Unders then.
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders then.
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders then.
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Weighted ring dips (3-3-3-3-3)
work up to a heavy set of 3 weighted ring dips
