Crossfit Cape Cod 5-3-16


Crossfit Cape Cod 5-3-16

CrossFit Cape Cod – CrossFit

Bench Press (3-3-3-3)

work up to a 3 rep max for the day

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Weight

14# WB


20″ Box

Optional Work

Metcon (AMRAP – Rounds and Reps)

3 x for max rep rest as needed between sets

max reps strict HSPU not coming off the wall right into

max reps kipping HSPU