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CrossFit Cape Cod

July 27, 2015


CrossFit Cape Cod WOD

4 x 6 Minute Rounds

1 Minute Deadlift 225/155

1 Minute Burpees

Run 400m

Rest With The Remaining Time In The 6:00 When You Return From The Run

Advanced Training

Snatch Balance


Hang Snatch


Try To Keep Rests To Less Than 3:00

If you are early do this before you workout. It’s fine if you do it after you work out.

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  1. Kevin Medeiros Reply

    Rx 2:04, 2:11, 2:24, 2:15 / 60 DL 39 Burpees
    Nice seeing Mason this morning
    Wrote the wrong number for DLs on the board.

    • Mase Reply

      Aww thanks Kevin. Nice seeing familiar faces and new faces this morning.

  2. Sarah S Reply

    40/56 rx didn’t keep track of the runs, slow anyways. Great to see so many people this morning.
    35 on snatch balance/50# squat snatch

  3. Kristin P Reply

    56 DL 47 (I think) burpee 10:24 run Rx. Harder than expected!

  4. Jmiles Reply

    81/50 425 seconds rx

  5. Tunay Reply

    37 DL 135#
    52 burpees, can’t remember my time.
    AT done

  6. Justin Neviackas Reply

    I am amazed at how much deadlifts mess up runnin b I forget my numbers it was like 70 something deadlifts and about the same Burpees. Tried the AT but was too hot and sweaty and tired to do it so bagged out.

  7. Heidi Lacava Reply

    15,15, 1:37
    12,12 1:46
    12,12 1:45…. RX

  8. Allan Fleck Reply

    82 DL / 76 burpees 423 seconds Not going to lie, I wanted to fake an injury on the third round!!
    AT. Worked from pvc pipe up to 205# on both real rough right after that!!

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