Crossfit Cape Cod 10-17-16


Crossfit Cape Cod 10-17-16

CrossFit Cape Cod – CrossFit

Sumo Deadlift (5-5-5-5)

find a max set of 5 and hit 4 across

Bench Press (5-5-5-5)

build to a 5 rep max NOT across.

Optional Work

Metcon (No Measure)

3 set of unbroken

5 bar muscle ups

10 chest to bar pull ups

15 pull ups
Work on kipping form and efficiency of movement. rest as needed between between efforts.