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Crossfit Cape Cod 1-21-17

January 20, 2017

CrossFit Cape Cod – CrossFit

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Optional Work

Metcon (AMRAP – Rounds and Reps)

Regionals Nate

10 rounds for time of:

4 strict muscle ups

7 strict HSPU

12 kettle bell snatches 70/53

20 min time cap

Front Squat (3-3-3-3-3-3)

Hit 6 sets of of 65% across

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