BarBell 2-9-18


BarBell 2-9-18

CrossFit Cape Cod – C3 Barbell Club

Metcon (No Measure)

Push Jerk – Max for the day then (80% of that x 1)X3

Power clean- 2sec pause at the knee (70%X3)X3

Overhead pause squats- In rock bottom (3sec)- find a 2 rep max

then (80%X3)x3 no pause with 3 box jumps after

4 rounds no rest

12 leg lifts or GHDSU

12 back ext

12 push press