26
Jan
Crossfit Cape Cod 1-27-16
CrossFit Cape Cod – CrossFit
Weightlifting
First Find A 5 rep max
Deadlift ( sets of 5 reps @ 90%)
Then 2 sets of 5 at 90% of the 5 RM
Metcon
Metcon (Time)
For Time
15-10-5-10-15
Cal. Row
Wall Ball 20/14
Optional Work
Metcon (Time)
For time
15-12-9-6-3
Pistols
6” Deficit HSPU