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Crossfit Cape Cod 9-22-16

September 21, 2016

CrossFit Cape Cod – CrossFit

Metcon

If you are doing the lurong Challange do this work out if not do the other Metcon.

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

Metcon (AMRAP – Rounds and Reps)

amrap 16

1 cargo net climb or monkeys bar run

15 kettle bells 53/35

15 back ext

15 ghdsu

1 monkey bars run or cargo net

(alternate monkey bars and cargo net)

Skill work

kipping skill work for 12 min

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  1. Kelly Cook Reply

    Is this picture a ploy to get me to start showing up again?

  2. Nicole Stanley Reply

    Kelly your missed!

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