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crossfit Cape Cod 2-19-16

February 18, 2016

CrossFit Cape Cod – CrossFit

Weightlifting

Thruster (5-5-5-5-5)

15 min to establish a 5 rep max thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

complete 1rep on the first min

2 reps on min two, 3 on min three.. ect. of each movement

until you can no longer complete the reps in the min of

Thrusters 95#/65#

burpees

score is the number of rounds and reps completed

Optional Work

Metcon (Time)

for time

20 burpee muscle ups

scale: burpee pull ups

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