Crossfit Cape Cod 1-10-18

CrossFit Cape Cod – CrossFit

Metcon (3 Rounds for reps)

3 Rounds, Max reps of:

1 min Box Jump Overs 24″/20″

1 min TTB

1 min Deads, 225/155

1 min Rest

Metcon (AMRAP – Rounds)

EMOM12

Odd: 5 OHS below 50% of 1RM

Even: 50 Double unders
if you struggle with OHS make this your focus, If you struggle with DU make them your focus. lets work our weakness.

Optional Work

Metcon (No Measure)

Bench Press

A. 6×2 across

B. 3×20 Close Grip Unstable Bench – set up with two fingers inside the knurling.