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Mashpee, MA 02649
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Crossfit Cape Cod 9-7-16

September 06, 2016

CrossFit Cape Cod – CrossFit

Deadlift (5-5-5-5)

work up to a 5 rep max set for the day.

Metcon (AMRAP – Rounds)


even -12 KBS 70/53

odd -1 dead lifts at today max weight and 5 bar facing burpees

Optional Work

L sit core work from the hang.


***** OK guys Happy September !!!  Lets start thinking about progress in our fitness journeys. We have the Lurong challenge coming up on the 12th I hope people have been looking into and please let us know if you have any questions, Also a team WOD October 2nd to benefit the Cape Cod Center For Woman click on the link to register for a great cause! Let try to get as many people as we can to help out this great cause.  There is a RX work out and scaled work out. Lets crush it for these local Cape cod families in need.


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  1. Mpl Reply

    Lurong will be fun Paula and I are in.

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