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Crossfit Cape Cod 9-20-16

September 19, 2016

CrossFit Cape Cod – CrossFit

Lurong Challange #2 WOD AMRAP 8 (AMRAP – Reps)

AMRAP 8min

5 Deadlifts

4 Hang Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground To Overhead
Level 3 185/125

Level 2 135/85

L2 masters 115/65

L2 masters plus 95/55

Level 1 65/35

Metcon

If you are doing the Lurong Challange do it today. if your not do the partner WOD

Metcon (Time)

In teams of 2 complete

2 rounds of

50 hang power cleans 135/95

50 toes to bar

50 HSPU
20 min time cap.

Add a sec for each rep not completed

Metcon (Time)

4 rounds for time

50m sled pull 90/45

7 bar muscle ups

Optional Work

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