January 05, 2017
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CrossFit Cape Cod – CrossFit
Metcon (Time)
with a Partner complete for time
50 burpees over your partner
200 KB swings 53/35
200 box jumps 24/20
2000m row
Don’t forget this Saturday Russ from Lurong will be at Crossfit Cape Cod to answer 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 Lurong makes its so easy to succeed!
Optional Work
30 Muscle-Ups (Time)
30 muscle-ups for time
Strict or L sit.
