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Crossfit Cape Cod 1-26-16

January 25, 2016

CrossFit Cape Cod – CrossFit


3 round not for time.

Max reps

strict pull ups

strict ring dips

Scale: use the thinest band you can and preform max rep. stay with that same band through all 3 sets.

Pull-ups (max reps)

Ring Dips (Max Reps)


Metcon (AMRAP – Rounds and Reps)


1 rope climb

5 burpees

10 box jumps 24″/20″

15 thrusters 95#/65#

Optional Work

Metcon (Time)

100 Sit Ups For time

At the top of every Minute: 3 Toes to Bar

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