CrossFit Cambridge – CrossFit


Shoulder Press (3 sets of 8)

These should all be at the same weight, around 70%. Tough but not unmanageable.

Strict Ring Dips (5 sets of 5)

Use a band if required (should be a lighter band than last week as it’s half the reps). It should be a struggle to complete your fifth rep, but don’t fail.

If you’re able to complete 5 dips without a band then add a tempo of 2 seconds at the top, 2 second descent, 2 seconds at the bottom, and 2 seconds on the way up. If you’re able to complete this then feel free to add weight.


Metcon (Time)

For Time:

Run 4 Laps

60 Wall Balls (20/14lbs to 10ft)

30 Burpees

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