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Crossfit Cape Cod 7-1-17

June 30, 2017

CrossFit Cape Cod – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 HSPU

7 Burpee over the Bar

10 Snatch, 75/55 –

Optional Work

Metcon (AMRAP – Reps)

OTM x 12:

Odd: 5-10 unbroken Ring Dips

Even: 3-5 Overhead Pause Squats, 95/65 – 5 second pause at the rock bottom position.

Score total reps

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