Crossfit Cape Cod December 15th WOD

14
Dec

Crossfit Cape Cod December 15th WOD

Crossfit Cape Cod

12/15/15 Tuesday

Strength

Bench Press

5-5-5-5-5 @ 80%

MET-CON

3 Cycles of:

4min work

2min rest

Row 500m

Max Goblet squats 2/1.5

score is total reps of goblet squats

Optional

Weighted  Ring Dips

4-4-4-4-4

with L-sit rope climb in-between sets

20 Responses

  1. Christopher Judkins

    HUGE and lively 530 class this morning! Great work on the squats everyone, always impressed by you guys getting after it so early in the morning. AWESOME!

  2. Kelly Cook

    Did a mix of 95 and 105 for my sets of 5. Didn’t get through all 5 at 105.
    30, 27, 25 Rx
    My legs are toast.

  3. Mase

    All male club at 6:30!! Woohoo nice job guys! Way to hang in with those squats Josh!
    No bench press today did barbell rows 85#
    62rx
    Nice job on that Emily!

  4. Christopher Judkins

    185# x 5 on the bench and 72rx. Gotta shake this cold but glad I did it. Can’t wait for overhead squats tonight!