May 08, 2018
0
CrossFit Cape Cod – C3 Barbell Club
Metcon (No Measure)
Snatch complex
build to a heavy not a max
1 hang power snatch + 1 snatch balance + 1 over head squat
front squat (80%x5)x3
4 rounds no rest:
6 dumbell OHS
3R/3L 35#/20#
12 GHDSU
15 ring rows