March 06, 2017
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CrossFit Cape Cod – CrossFit
Back Squat (5-5-5-5-5)
establish a 5 rep max for the day
Metcon (Time)
4 rounds for time of:
15 ring dips
30 weighted sit-ups 53/35
Row 500 meters
Rx plus do GHDSU
Optional Work
Metcon (AMRAP – Rounds and Reps)
amrap 7 min
20 wall balls 20/14
20 double unders
20 deadlifts 135/95
