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Crossfit Cape Cod 1-4-16

January 03, 2017

CrossFit Cape Cod – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Do the scaled or masters versions or do this and make it through at least 3 rounds.

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

6 sets of 3 @ 65%

 

NEWS**FLASH***** This Saturday Russ from Lurong will be at Crossfit Cape Cod to awnser any questions that you may have about the upcoming challenge starting 1-16-17. He will be their from 8am till 1 pm and will help sign you up and explain how this makes its so easy to succeed!

 

 

Optional Work

Metcon (Time)

21-15-9

deficit HSPU

fat bar strict chest to bar pull ups

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