160115


CrossFit Cambridge – CrossFit

Weightlifting

Deadlift (3 Moderate Sets of 10)

Looking around 70% or so for these.You should feel like you have 2-3 reps left in tank after the first set. Complete a minimum of 3 warm ups sets.

Gymnastics

Handstand Push-ups (3 Sets of AMRAP)

Choose a modification that allows you to complete somewhere between 15-20 reps per set.

Conditioning

Metcon (Time)

40 Wall Balls (20/14lbs to 10′)

30 Alternating DB/KB Snatches (50/30lbs)

20/15 Muscle Ups (6:00 Max)

30 Alternating DB/KB Snatches

40 Wall Balls

*DB/KB snatches are each from the floor today.

**30 muscle ups transitions if you don’t have MU for today. QUALITY should be high on these.

***RX+ 30/20lbs and 70/50lbs

****17:00 Cap

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