CrossFit Cape Cod – CrossFit
Bench Press (10-10-10)
12 min to establish a 10 rep max last 3 sets should be within 5-15 lbs of each other
1 hang squat clean with a 2 sec pause just above the knee on the way up
1 low hang squat clean just below the knee with a 2 sec pause before jump and shrug
building in weight to a heavy yet beatiful set.
Metcon (3 Rounds for reps)
ring push ups
ring push ups at the bottom extend one arm out to the side fully and hold for 2 sec then bring back in to complete push up and repeat with other arm.
***If this seems to easy wear a weighted vest