Crossfit Cape Cod 1-19-16

18
Jan

Crossfit Cape Cod 1-19-16

CROSSFIT CAPE COD
1-19-16
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 РReps)
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
Test your fitness and see were you stand.
Sign up up for the Crossfit open here.

 

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