C3 barbell 9/21/18

CrossFit Cape Cod – C3 Barbell Club

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Metcon (No Measure)

shoulder press

hit a 5 rep max then 4 more sets @ 95% x 5

EMOM 20

4 hang power cleans

1 push jerk

5 rounds no rest

10 pull ups

10 sit ups

10 dumbbell rows