150812


CrossFit Cambridge – CrossFit

Weightlifting

Pause Back Squat (5 Sets of 3 – 2 Mississippi Count in Bottom)

Find a tough weight and stay there for 5 sets.

Ring Dips

5 Sets of:

A) 5-10 Assisted Ring Dips

B) 20 Total Dips (not 5 sets)

C) 5-8 Dips

D) 8-12 Dips

E) 5-10 Dips with a 3 second descent

Metcon

Metcon (Time)

3 Rounds For Time

15 Front Squats (115/75lbs)

12 Power Snatches (115/75lbs)

9/6 Muscle Ups

RX+ is 155/105lbs.

2:00 for the muscle ups then move on. Substitute banded transitions with a dip 1:1

20:00 Cap

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