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Mashpee, MA 02649
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CrossFit Cape Cod 2/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (6-6-6-6 add as you go) Metcon (Time) 2 RFT 80 DU’s 40 Pushups 20 Pullups
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Crossfit Cape Cod 2/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 16 Rounds 10 Situps 8 burpees 100m Run RX+ GHD situps
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CrossFit Cape Cod 2/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
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Crossfit Cape Cod 2/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (1-1-1) in a 10 min window Metcon (Time) then 5 minute transition to 30 Power Snatches @ 60% of 1RM Rest 2:00 20 Power Snatches @ 70% of 1RM Rest 2:00 10 Power Snatches @ 80% of 1 RM
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CrossFit Cape Cod 2/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 15:00 Minute 1: 12 wall balls (20/14) & 24 DU’s Minute 2: 12 burpees & 24 DU’s Minute 3: rest RX+ 30/20# to the 10′ marker Back Squat (3-3-3-3 across)
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CrossFit Cape Cod 2/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Push Press 115/75 EMOM 8 pushups Metcon (Time) 100 Push Press 115/75 EMOM 8 pushups
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CrossFit Cape Cod 2/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar...
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Week 4 nutrition Challenge

Week 4 Challenge: Each partner will do 20 Burpee Sandbag Cleans. Men 50# sandbag/Females 35#. Your score will be your combined time. Remember these challenges can be done as many times as you want to try and get a better score. The movement: Start with the clean making sure...
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CrossFit Cape Cod 2/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Teams of 2 AMRAP 28: 200m run 8 Burpees 4 Clean and Jerks (115/85) Each person finishes a round then your partner goes
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CrossFit Cape Cod 2/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar
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