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Crossfit Cape Cod 3-7-17

March 06, 2017

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

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