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CrossFit Cape Cod Friday October 2nd

October 01, 2015


CrossFit Cape Cod WOD

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between each Couplet. Post the 3 different times for each couplet.


Deadlift With Bands


Nutrition Challenge Will Officially Start October 7th. Sign Up at the desk at C3! Join us November 7th for our 7 year anniversary party and awards ceremony!

Olympic Lifting Club Tonight At 6:30

Open to all levels.

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  1. Meghan Reply

    Would love to know more details about nutrition challenge??

  2. Justin Neviackas Reply

    3:57, 4:27,5:26. 275, 305, 305, 275×3 295×3 all with the blue band.

  3. Sarah Lee Reply

    8ish? I crashed hard on the last one.

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