May 13, 2016
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CrossFit Cape Cod – CrossFit
Weighted Push-ups (3-3-3-3)
with a partner work up to a heavy set of 3 weighted push ups. with plate on the upper back
feet elevated ring rows (3-3-3-3)
feet on a box add weight if you can.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
5 box jumps 40″/30″
10 pull ups
15 hand release push ups
Optional Work
Metcon (Time)
4 round for time
8 tire flips with broad jump over
30′ handstand walk
15 toes to bar
try for unbroken in all movements
*scale handstand walk to 3x wall walks
