15
Jan
1-15-16
CrossFit Cape Cod – CrossFit
Weightlifting
Split Jerk (1-1-1-1-1)
work up to a heavy 1 rep focusing on speed under the bar.
Metcon
Metcon (Time)
21-15-9
kb swings 70#/53#
front squat 135#/95#
Optional Work
Metcon (No Measure)
EMOM 14 min
odds 5 muscle ups
evens 20 pistols