Crossfit Cape Cod 5-6-17


Crossfit Cape Cod 5-6-17

CrossFit Cape Cod – CrossFit

GHD Situps (3 sets for max reps)

rest as needed between sets

Metcon (AMRAP – Reps)

For max reps:

Station 1

A) wall balls 20/14 10’/9′

B) Overhead Kettlebells hold (1.5/1poods)

Station 2

A) Burpees

B) Ring dip extension hold

Station 3

A) Sit-ups

B) Front rack hold (135/95#)

4 minutes of each station

3 minutes of each

2 minutes of each

1 minute of each

No rest between each

One teammate completes reps only while other teammate is in the corresponding static hold. Switch as much or as little as necessary.