11
Apr
Crossfit Cape Cod 4-12-16
CrossFit Cape Cod – CrossFit
Bench Press (1-1-1-1-1)
work up to a 1 rep max
Metcon (AMRAP – Reps)
AMRAP 2min
2 Squat Cleans 135/95
2 Burpee Box Jumps 24/20
4 Squat Cleans
4 Burpee Box Jumps
6 Squat Cleans
6 Burpee Box Jumps.. climbing by 2’s
Rest 2min
Continue rep where you left off still asending by 2’s
AMRAP 4 min
Rest 2min
AMRAP 6 min
RX plus* use 155#/115# use the same height box but do burpee box jump overs
Optional Work
Metcon (Distance)
EMOM 12 min
even 4 ring muscle ups
odd 8 pistols each leg