May 05, 2017
0
CrossFit Cape Cod – CrossFit
GHD Situps (3 sets for max reps)
rest as needed between sets
Metcon (AMRAP – Reps)
For max reps:
Station 1
A) wall balls 20/14 10’/9′
B) Overhead Kettlebells hold (1.5/1poods)
Station 2
A) Burpees
B) Ring dip extension hold
Station 3
A) Sit-ups
B) Front rack hold (135/95#)
4 minutes of each station
3 minutes of each
2 minutes of each
1 minute of each
No rest between each
One teammate completes reps only while other teammate is in the corresponding static hold. Switch as much or as little as necessary.
