18
Jan
Crossfit Cape Cod 1-19-16
CrossFit Cape Cod – CrossFit
Weightlifting
Bench Press (3-3-3-then max reps)
At 80% of your 1rm do 3 sets of 3 on your 4th set go for max reps until failure.
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Sub for muscle ups 2 CTB ,2 ring dips