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CrossFit Cape Cod 4/16/18

April 15, 2018

CrossFit Cape Cod – CrossFit


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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

SKILL: Metcon (AMRAP – Rounds and Reps)



10 squats


10-yard HS Walk

10 Pistols (5/side)


Weekly Challenge #3- MEDBALL RUN…and then some


This weeks challenge has a time cap of 4:00 to complete a 400m run with a med ball and total reps of med ball cleans.

Each member of your team will run a 400m with a med ball.  Girls will run with a 14# ball and guys will run with 20# ball.


Each members run will begin at the door.  You must come straight into the door on the return, no cutting in front of the car parking space.   After each member hits the door, you will then perform as many med ball cleans that you can achieve until the 4:00 time cap.  Tally the number of med ball cleans by each member and the most reps will win the challenge. Good luck and I hope everyone is having fun with their team members and the challenges.  You are half way through the challenge. Stay strong, almost at the finish line.

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  1. Mason Reply

    Point system for this challenge is 10,8,6,4,2,1

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