February 19, 2016
0
CrossFit Cape Cod – CrossFit
Skill work
12 min of
Pistol progressions
squat depth work
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Metcon (AMRAP – Reps)
Heavy Fight Gone Bad
Three rounds of:
Wall-ball Shots (Reps), 30#
Sumo deadlift high-pull (Reps), 95#
Box Jumps, 24″ (Reps)
Push-press (Reps), 95#
Row (Calories)
1-minute rest
3 rounds For Reps
Optional Work
Metcon (No Measure)
super set
4 rounds of
20 band pull downs
20 band rows
not for time
