151103


CrossFit Cambridge – CrossFit

Weightlifting

Pause Back Squat (5 Sets of 3 with 3 second pause)

Ring Dips (See Below)

5 Sets of 5-10 Reps

Do what you need to do to get 5-10 reps … whether it’s banding them, tempoing them, or weighting them.

Conditioning

Metcon (Time)

Run 800M

50 Thrusters (65/45lbs)

50 Pull Ups

Run 800M

20:00 Cap

Must move onto your pull ups at 10:00. Must move onto your last 800m run at 15:00.

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