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CrossFit Cambridge – CrossFit

Strength

Push Press (5 Sets of 8)

Ring Dips

A) 5 Sets of 5-10 Strict Ring Dips (add a 2 second negative if you hit 10)

B) 5 Sets of 2-4 Ring Dips

C) 15-20 Total Ring Dips

D) 5 Sets of 8-10 Assisted Ring Dips

E) 5 Sets of 10 Parallette Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Run 1 Lap

+

2 Rounds

9 Deadlift

5 Hang Power Cleans

3 Push Jerks

Rx’d weight is 155/105lbs. Base it off of your push jerks, those along wtih the HPC will be the most difficult. Deadlifts will be light. One bar for all the movements.

The run counts as 1 rep for scoring purposes.

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