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Mashpee, MA 02649
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Crossfit Cape Cod 7-31-17

July 30, 2017

CrossFit Cape Cod – CrossFit

Metcon (AMRAP – Rounds)

for 20 minutes every 2 minutes complete:

3 pull ups

5 Power Cleans, 155/115

7 Burpees

Rx plus do 3 muscle ups in stead of pull ups and use 185/135 on the cleans

Back Squat (8×3 across)

try to start and stay around 80-85% of 1 rep max for all 8 sets

Optional Work

Mobility

do crosover symmetry and mobilize for at least 20 min.

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