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Crossfit Cape Cod 11-20-17

November 19, 2017

CrossFit Cape Cod – CrossFit


Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Optional Work

G: week 3 MU Max effort (No Measure)

Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth.

A: 10×1 Toe Nail Negative *Slow as possible

B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)

C: 7×1 ME Strict Ring Dip

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