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