CrossFit Cambridge – CrossFit
Push Press (5 Sets of 8)
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 (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
Run 1 Lap
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.