Barbell 1-5-18

CrossFit Cape Cod – C3 Barbell Club

Warm-up

After a general warm up

do the crossover symmetry Activation protocol

Metcon (No Measure)

Hang Clean & jerk – (75%x2) x 3

Clean pull – 90% (of clean) x 3 x 3

Split jerk – work up to a heavy single

front squat -work up to a heavy single

10 min of solid core work