Crossfit Cape Cod Saturday January 16th 2016 WOD

Crossfit Cape Cod

1-16-16

strength

back squat

2-2-2-2-2

metcon

1 min each station

back ext

Wall Ball 20#/14#

cal row

push ups

sumo dead lift high pull 95#/65#

ring dips

sit ups

box jumps 24/20

optional

4 set  go for unbroken  rest as needed between sets

5 bar muscle ups

10 chest 2 bar

15 pull ups

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