19
Jun
CrossFit Cape Cod 06/20/2022
CrossFit Cape Cod – CrossFit
Bench Press (5-5-5)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep.
This is a Deload Week.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Med Ball Slams Rx (20/14) L2 (14/10) L1 (10/8)
Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Plank Med Ball Taps
40-30-20-30-40
Medball Russian Twists