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Crossfit Cape Cod 4-1-16

March 31, 2016

CrossFit Cape Cod – CrossFit

Skill work

work on handstand push ups, NO double matts!! work on full range of motion or negatives. keep it strict!

Handstand Push-ups (5-5-5-5)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Deadlift (5-5-5)

same weight across all 3 sets

rest as needed between sets

moderate weight focus on good mechanics.

Optional Work

rest 4 min then jump into backwards Elizabeth

deadlift last

Metcon (Time)

Backwards Elizabeth

9-15-21

Clean, 135# / 95#

Ring Dips

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