CrossFit Cambridge – CrossFit


Sumo Deadlift (5 Sets of 5)

Ring Dips

A) 5 Sets of 5-8 Assisted Dips

B) 20-30 Total Dips

C) 5 Sets of 5 with a 3 second descent and a turn out at the top with a 2 second hold


Metcon (Time)

150 Double Unders (2:00 Cap)

80 Medicine Ball OH Walking Lunges (20/14lbs) (5:00 Cap)

60 Push Ups (8:00 Cap)

40 Wall Balls (20/14lbs to 10′) (11:00 Cap)

20 Pull Ups (13:00 Cap)

10 Clean and Jerks (155/105lbs)

15 Minute Cap

Once you hit the recommended “cap” at each exercise, move on, whether you’ve completed the reps or not. At the end of the workout, add one second per rep that you missed to your total time. IE you missed 10 clean and jerks = 15:10.

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