CrossFit Cape Cod 05/18/2022

CrossFit Cape Cod – CrossFit

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Bench Press (3-3-3)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – AMRAP of Triplet*

MIN 3 – Max Strict Ring Dips

MIN 4 – Rest

*1 Round of Triplet is…

6 Hand Release Push-Ups

12 Up-Downs

24 Alt. Russian Twists

**Pick Up Where You Left Off Each AMRAP

(Score is Total Strict Ring Dips)