4
Jan
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