16
Jan
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