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