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Mashpee, MA 02649
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Crossfit Cape Cod 2-9-16

February 08, 2016

CrossFit Cape Cod – CrossFit

Gymnastics

Hand stand work

12 min of work on handstand holds, walks, shoulder taps on the wall. freestanding holds.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Optional Work

Metcon (Time)

9 bar muscle ups

21 push jerks 115/75

7 bar muscle ups

15 push jerks

5 bar muscle ups

9 push jerks

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