15
Jan
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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