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CrossFit Cape Cod 1/17/19

January 16, 2019

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders then.

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders then.

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders then.

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Weighted ring dips (3-3-3-3-3)

work up to a heavy set of 3 weighted ring dips

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