C3 barbell 5/9/18

CrossFit Cape Cod – C3 Barbell Club

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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