168 Industrial Dr
Mashpee, MA 02649
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Crossfit Cape Cod 6-17-16

June 16, 2016

CrossFit Cape Cod – CrossFit

2016 regionals event 3 (Time)

For time:

104 wall-ball shots

52 pull-ups

M 20-lb. ball to 10-ft. target

F 14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00

score is time or add 1 sec for each rep not completed

2016 regionals event 4 (Time)

4 rounds for time:

28 squats (RX plus one-legged squats, alternating)

15 power cleans

M 115 lb. F 80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

Optional Work

Clean Pull (3-3-3-3)

work up to a heavy set of 3 unbroken focus on hook grip and a massive jump and shrug

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  1. Justin Reply

    Is it just me or does Nicole look like she about to break it down something fierce to Justin Bieber?

  2. Haley Reply

    My legs are destroyed!!!!! What a good workout!

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