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Crossfit Cape Cod 1-31-17

January 30, 2017

CrossFit Cape Cod – CrossFit

Skill work

Burpee pull over (1-1–1-1)

Skill work of the burpee pull over

Metcon (3 Rounds for reps)

AMRAP 3 min

20 wall ball buy in 20/14

15 power cleans 95/65

15 bar facing burpees

rest 3 min

AMRAP 3

20 wall ball buy in

10 power cleans 135/95

10 bar facing burpees

rest 3 min

AMRAP 3

20 wall ball buy in

5 power cleans 185/135

5 bar facing burpees

Score each round only counting the cleans and burpees as your score.

Optional Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

2,4,6,8,10…….

ring muscle ups

Thrusters 95/65

Back Squat (5-5-5-5-5)

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