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CrossFit Cape Cod Friday 5/30/14

May 30, 2014

CrossFit Cape Cod

Workout Of The Day

AMRAP 15 Minutes

7, 1 Arm Kettlebell Swing Left Arm 1.5/1
7, 1 Arm Kettlebell Swing Right Arm 1.5/1
7 Chest To Bar Pull Ups




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  1. Erin Gretzinger Reply

    9 rds with blue kb and bands. Started off 2 rounds with blue/purple, rest with blue/red.

  2. Erin Meagher Reply

    Loved your tricks with the kettlebell- fancy:) 8 rounds plus 3 swings RX can’t wait for regionals!

    • Erin Meagher Reply

      Oh bad great video! Inspiring! Take that Erin Simmons!

  3. Kevin Medeiros Reply

    10 rounds + 7 + 7 with yellow KB (arm is feeling better, but didn’t want to push it with a heavier KB). Green band for 5 rounds and moved to green/red for remaining. 6 am class always gets me going for the day.

  4. kerri Reply

    9 rounds blue kb blue and red bands for c2b. Thanks Sarah having me stick with the blue kb. My arms want to fall off from these past 2 days of workouts

  5. terry obrien Reply

    7 rounds +7 +7 +3 RX

  6. Liz Ouellette Reply

    9 rounds + 9 (7 left arm, 2 right) 18# kb
    blue & purple bands for ALL the CTB pull ups! finally.

    stayed & did deadlifts with Mark after.. new PR of 175# ! Thanks Mark!

  7. Mark Lee Reply

    Great work Liz O.!

    11+14rx Stole Erin G’s fancy “swing n switch” move!

  8. Heidi Lacava Reply

    6rds+5, purple band, blue KB

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