160405


CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (4 Sets of 6-8)

Gymnastics

Ring Pull Ups (4 Sets of 5-10)

Alternate with the back squat. If possible, use the false grip for each rep. If you’re unable to complete ring pull ups, perform 5 negatives instead.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

8 Front Squats (105/155lbs)

16 KB Swings (32/24kg)

24 Double Unders
Front squats will be from the ground, no rack. They should be medium at most. The early sets should be unbroken, the later sets will possible be split into 2 sets. Anymore than that and it’s most likely too heavy.

KB swings should be on the heavier side. It should be a struggle to hit 16 reps, but no more than 2 sets.

Do the double unders. Just suck it up and do them. No more than 1:00 per set.

Looking for a minimum of 5 rounds.

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