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Crossfit Cape Cod 2-6-16

February 05, 2016

CrossFit Cape Cod – CrossFit

Metcon

pick one of the following

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Teens (AMRAP – Reps)

14-Minute AMRAP of:

100 double-unders

50 wall-ball shots, 14# / 10#

7 muscle-ups

*9 Foot Target*

Optional Work

Metcon (Time)

21-15-9

Kettle Bell Lunges 70#/53# in each hand

GHD sit ups

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