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Crossfit Cape Cod 1-25-17

January 24, 2017

CrossFit Cape Cod – CrossFit

Bench Press (1-1-1-1)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Sub for Muscle ups are toe nail muscle ups in low rings or 14 ring rows and 14 dips.

Optional Work

Front Squat (3-3-3-3-3)

5 sets of 3 @ 67% across

Metcon (No Measure)

5 rounds not for time..

30′ axle bar over head walking lunges 35/25 plates each side

10 chest to bar pull ups

15 cal row
keep moving with efficiency, focus on pace and movement form/positioning.

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