Crossfit Cape Cod 4-12-16


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