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