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Crossfit Cape Cod 11-28-17

November 27, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (AMRAP – Rounds)

EMOM30

even min- 15 Burpees

odd min- 15/12Cal on rower

Skill work

Overhead Squat (10×10)

As slow as possible working on positioning with just a bar 45/35#

Optional Work

Week 4 MU volume (No Measure)

Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.

A: Ring Pull Up 5-4-3-2-2-2

B: Ring Dip: 5-5-4-3-2-2

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