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Mashpee, MA 02649
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12/7/18

December 06, 2018

CrossFit Cape Cod – C3 Barbell Club

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Metcon (No Measure)

work up to an 8 rep max

lunge 4 each leg.

in a 15 min window

establish a max complex

4 dead lifts

2 hang power cleans

1 push jerk

Rest 5min

5 rounds no rest:

10 dumbbell snatches alt.

10 push ups

10 pull ups

10 ghdsu

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