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CrossFit Cape Cod Friday December 4th

December 03, 2015


CrossFit Cape Cod WOD


AMRAP 20 Minutes

8 Strict Pull Ups

8 Box Jumps 36/30

12 Kettlebell Swings 2/1.5


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  1. Andy Mathieson Reply

    8 rounds + 3 Rx

  2. Justin Reply

    9 rounds plus 22 reps.

  3. pauls Reply

    9 rounds
    Sad day for me personally at C3 hearing about Mark’s leaving. In my very long athletic/training life you have been by far the best trainer/coach/mentor I have ever had, and I have had a lot. It must be tough losing something you worked so hard to build, but I am very sure you will find something new in what seems to be your real calling: helping people getting more out of themselves than they thought they ever could.
    Best of luck, Mark.

  4. Terry Reply

    Wait. Where is Mark going? : (

  5. Lisa P Reply

    Mark I wish you the best. You will be missed.

  6. Maria Jones Reply

    Paul you said it perfectly. Good Luck to you Mark in whatever you decide to do next.

  7. Lori Neviackas Reply

    7rds + 4. first 2 rounds with red band, rest with red and purple band for pull ups, yellow KB. Did the 30 inch box jumps though.

  8. Allan Reply

    10+18 Rx

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