February 14, 2016
0
CrossFit Cape Cod – CrossFit
Weightlifting
Deadlift
15 min to establish a 7 rep max
Metcon
Metcon (Time)
10 rounds for time
5 pull ups
10 push ups
15 air squats
20 cal row
Rest 1 min between rounds
score is total time
Optional Work
Metcon (Weight)
EMOM 12
Even 25 sec L sit parellet hold
Odd heavy farmers carry
you pick the weight
