15
Jun
CrossFit Cape Cod 06/16/2022
CrossFit Cape Cod – CrossFit
Back Squat (5-3-1+)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Med Ball Slams (Athlete Choice)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from floor or rack.
(Score is Total Sit-Ups)