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crossfit Cape Cod 2-20-16

February 19, 2016

CrossFit Cape Cod – CrossFit

Skill work

12 min of

Pistol progressions

squat depth work

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (AMRAP – Reps)

Heavy Fight Gone Bad

Three rounds of:

Wall-ball Shots (Reps), 30#

Sumo deadlift high-pull (Reps), 95#

Box Jumps, 24″ (Reps)

Push-press (Reps), 95#

Row (Calories)

1-minute rest

3 rounds For Reps

Optional Work

Metcon (No Measure)

super set

4 rounds of

20 band pull downs

20 band rows

not for time

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