CrossFit Cape Cod 05/23/2022

CrossFit Cape Cod – CrossFit

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Bench Press (5-3-1+)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Alt. Front Rack Reverse Lunges Rx (95/65) L2 (65/45) L1 (45/35)

100m Run

6 Sprawls

-Rest 1:30-

AMRAP x 6 MINUTES

10 Bar Facing Sprawls

100m Run

6 Alt. Front Rack Reverse Lunges Rx (135/95) L2 (95/65) L1 (65/45)

(Score is Total Rounds + Reps)