CrossFit Cape Cod – CrossFit
from the rack work on a 3 rep max.
Metcon (AMRAP – Rounds)
Even 3 Dead lifts @ 90% of your 1rm
Odd 30 double unders
go for unbroken sets of your 3 if you cant’t make that don’t drop lift from the top bring each one controlled to the ground.
Also use this for double practice
Ab Assault (Time)
cal assault bike