12 Mar /0 Comments/Uncategorized, WOD CrossFit Cape Cod 3/13/19 CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Push-ups 30 Air Squats Bench Press (5-5-5) find a 5 rep max for the day and hit 3 across.