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Crossfit Cape Cod 9-21-16

September 20, 2016

CrossFit Cape Cod – CrossFit

Back Squat (8-8-8)

3 sets as heavy as possible across

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 over head walking lunges 95/65

8 chest to bar pull ups

40 double unders

Optional Work

Metcon (AMRAP – Rounds)

EMOM 12

even 1 L-sit rope climb

scale (30 sec L-hang hold)

odd 15 wall balls 30#/20#

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