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Day

January 2, 2018

Barbell 1-3-18

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) Back squat (83%x3)x 5 across Snatch dead lift (110%x3)X 3 across snatch balance work up to a heavy single muscle snatch work up to a heavy single push press (80%x5)x5 across then 3 rounds for time row 500m...
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Crossfit Cape Cod 1-3-17

CrossFit Cape Cod – CrossFit Metcon (Time) 100 Kettlebell Swings for time, 70/53 Rest 2 minutes 100 Walking Lunge with dumbbell 50/35 RX plus ..Every time you break do 8 ring dips.
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