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CrossFit Cape Cod Friday November 13th

November 12, 2015


CrossFit Cape Cod WOD

5 Rounds 5 Minutes Each

:45 seconds Chest To Bar Pull Ups :15 seconds transition/rest

:45 seconds Wall Ball Shots 20/14  :15 second transition/rest

Sprint 200m Rest The remainder of the time until the next round.


Overhead Pause Squats


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  1. pauls Reply

    140 reps @ 12# WB
    This was a lot harder than it looked. Tough running fast last 2 rounds.

  2. Erin Meagher Reply

    Totally lame of me all week- haven’t really kept track of times/ rounds
    Great workout though! Pause OHS = hard.

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