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Crossfit Cape Cod 2-10-17

February 09, 2017

CrossFit Cape Cod – CrossFit

lurong clean up crew 2017 (AMRAP – Reps)

Amrap 12 min

1 Clean

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round for level 3. Level 1 and 2 is a 1:1 ratio.

L3 weight (185/125)

L2 weight (135/95)

L1 weigh (65/45)

Chest-To-Bar Pull-ups (max reps)

After a 5 min rest.

3 attempts to pull for max number of chest to bar pull ups rest as needed between sets.

Optional Work

Metcon (No Measure)

100 side tilts with empty barbell

then 5 rounds not for time

wall sits :45 sec

hand stand hold :45 sec

bar hang :45 sec

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