June 06, 2016
CrossFit Cape Cod – CrossFit
Back Squat (3-3-3-3)
work up to heavy set across all sets
Metcon (AMRAP – Rounds)
EMOM 18
Even 5 strict pull ups & 5 strict ring dips
Odd 10 push press 95#/65#
(no rack, from the ground)
RX plus wear a 20# vest
***NEW SATURDAY HOURS STARTING 6/11. NEW HOURS ARE 7,8,9 AM ONLY****
Optional Work
Metcon (No Measure)
50 Band pull aparts
50 band tricep pull downs each arm
50 side to side oblique tilt with band each side
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Thanks Chris for coming to the rescue tonight and taking the biggest beetle I’ve ever seen out of the gym!