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Crossfit Cape Cod 1-18-16

January 17, 2016

CrossFit Cape Cod – CrossFit

Weightlifting

Thruster (3-3-3-3)

Establish a 3 rep max thruster

Metcon

Metcon (No Measure)

with a 20 min clock.

5 round

min 1- :20 sec L sit hang hold

min 2- :30 squat plate hold in front 25#/10#

min 3- :40 plank hold

min 4- 1:00 hand stand hold

Optional Work

Metcon (No Measure)

EMOM 10

odd 15 30#/20# wall balls

even 5 deadlift @315#/205#

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