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Crossfit Cape Cod Saturday December 26th 2015 WOD

December 25, 2015

Crossfit Cape Cod

 Saturday 12/26/15


Dead lift


all sets @ 95%

Met Con



10 Cleans 135#/95#

20 KB 53#/35#

25 Wall Balls 20#/14#

rest 3 min in between rounds


50 bent over single arm dumbbell rows (pick a heavy weight you can maintain)

100 GHD sit ups

break up however you want

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  1. Kristin P Reply

    Whoa, that was tough! I have no idea of my time and I scaled like crazy! Great 12:30 class đŸ™‚

  2. jmiles Reply

    Holy Crap! That rocked me. 28:38 RX

  3. Erin Meagher Reply

    Destroyed me today!! I even scaled the wallballs! 30:??
    Thanks Jon!

  4. Jen Reply

    Glad I wasn’t the only one. Tough WOD. Had to go down to
    75#. 31:01. Thanks Jon for a great class!

    • jmiles Reply

      you were so determined, an honor to stand and watch you work.

  5. Sarah Lee Reply

    28:55. Scaled a ton.

  6. EriLew Reply

    32:53. Scaled. I felt like I was being tortured. We were pushing each other at 8. Thanks Tracy for pushing me too especially on the last few wall balls. #thenidied

    • EriLew Reply

      Deadlift-175×5 1@205 PR

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