July 27, 2017
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CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 “Fran”
Complete 21-15-9-21-15-9…as many times as possible in 10 minutes.
Thrusters, 95/65
Pull ups
Metcon (AMRAP – Reps)
EMOM 10
pistol skill work/strength
Even 5-8 reps left
Odd 5-8 reps right
Optional Work
Metcon (Time)
4 rounds for time
yoke carry 100′
(up and back 4 times)
20 box jump overs 24/20
Note weight in comments. (moderate weight)
