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CrossFit Cape Cod Tuesday September 15th

September 14, 2015

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CrossFit Cape Cod WOD

3 Rounds For Time

Row 500m

30 Air Squats

Run 400m

30 Box Jumps

Optional

On The Minute For 16 Minutes

Odd: 30 Seconds Of Strict Toes To Bars, Lower Smoothly

Even: 30 Seconds Strict Pull Ups (CTB If You Can Do 5+)

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  1. Erin Meagher Reply

    Ooooooh. This looks fun. Not at all.

  2. Mark Reply

    People killin it today!

  3. Andy Mathieson Reply

    19:49 Rx
    Optional work: Done.

  4. Sarah Lee Reply

    24:37 or so. Thanks for encouragement at the end guys.

  5. Lori Neviackas Reply

    24:44. My quads didn’t want to move at the end!

  6. jmiles Reply

    18:34 Rx optional work: done, with the reminder strict pullups are hard for plus sized gentlemen

  7. Justin Neviackas Reply

    20:30. Did wallballs instead of air squats. Accessory work done. Strict pull ups are hard whether you are plus size or not.

  8. Erin Lewis Reply

    29:56 Rx
    I woke up with a Charlie horse last night in anticipation of this leg WOD

  9. Heidi Reply

    22:08 RX

  10. Christina Sotiros Reply

    25:59. Thanks for pushing me to get it done under 26 mins, Josh. Just made it! 🙂

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