February 22, 2016
0
CrossFit Cape Cod – CrossFit
Weightlifting
Front Squat (7-7-7)
Find a seven rep max from the ground
Metcon
Metcon (Time)
3 rounds for time of
12 hang power cleans 135#/95#
9 shoulder to over head 135#/95#
6 box jumps 30″/24″
Mobility
Squat mobility and hip flexibility drills
Optional Work
Metcon (No Measure)
EMOM 12
Odd 1 legless rope climb
Even 2 squat cleans 185#/115#
