1-16-15

CrossFit Cape Cod – CrossFit

Weightlifting

Back Squat (2-2-2-2-2)

working up to a heavy set with an 18 min clock

Metcon (AMRAP – Reps)

1 min each station

back ext

wall balls 20#/14#

cal row

push ups

sumo deadlift high pull 95#/65#

ring dips

sit ups

box jumps 24/20

Optional Work

Metcon (No Measure)

3 set go for unbroken rest as needed between sets

5 bar muscle ups

10 chest 2 bar

15 pull ups