CrossFit – Wed, Oct 5

4
Oct

CrossFit – Wed, Oct 5

CrossFit Cape Cod – CrossFit

Front Squat (6-4-4)

*Start Moderate-Heavy and build to Heavy.

The goal should be to start/end heavier than last week.

(Score is Weight of 2nd Set of 4)

Week 5 of 9

Workout (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1 Rope Climb

2 Front Squats* Rx (205/145) L2 (145/100) L1 (95/65)

10 Box Jump Overs (24/20)

*Can be taken from the floor or rack.

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

(Score is Rounds + Reps)