CrossFit Cape Cod Friday November 20th

November 20, 2015

CrossFit Cape Cod WOD

5 Rounds For Time

12 Chest to bar pull ups

9 Front Squats 135/95

6 Hang Clean and Jerks 135/95

Optional

On The Minute For 10 Minutes

1 Legless Rope Climb

8 Pistols

Try to complete both for 10 Rounds. if you cannot stay on the minute just do AMRAP 10 minutes.

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9 Comments

pauls November 20, 2015 at 12:06 PM Reply

15:35 @ 55#
Josh November 20, 2015 at 6:21 PM Reply

12:58 Rx…. That was a one for the records. I hope to get my grip back tomorrow.
- Josh November 20, 2015 at 7:09 PM Reply
  
  Optional complete
Erin Meagher November 20, 2015 at 9:14 PM Reply

Loved that wod! So hard but fun!
17:06 RX
Lori Neviackas November 20, 2015 at 9:14 PM Reply

22:01 55#, rx pull-ups
Heidi November 20, 2015 at 9:51 PM Reply

I love this pic!!! Future crossfiter!
28:59 @ 90# thanks Nikki for pushing me through! And everyone else for their encouragement!!:)
- Nicole November 20, 2015 at 11:25 PM Reply
  
  Heidi…you did awesome! Determination to complete…so strong!
Erin Lewis November 20, 2015 at 10:37 PM Reply

15:47 @ 65#, green band
Nicole November 20, 2015 at 11:28 PM Reply

17:22 @ 75# Happy with that…

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