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CrossFit Cape Cod Wednesday August 19th

August 18, 2015


CrossFit Cape Cod WOD

Olympic Lifting

2 Cleans On The Minute For 12 Minutes

Warm up to medium weight, and start there for your first minuets. Go up from there depending on how you are feeling.


5 Rounds For Time

20 Kettlebell Swings 1.5/1

Run 400m



50m Sled Walk Heavy/Turn and Take The Weights Off, (Guys 1 Leave Plate) 100m Sled Drag as fast as possible. Rest 5-10 minutes and Repeat for a second round.

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  1. Kelly Cook Reply

    A) worked from 95# up to 125#
    B) 17:26 rx

  2. Allan Reply

    A. 185-235
    B. 11:32

  3. Andy Mathieson Reply

    A. Worked up to 175#
    B. 14:39 Rx

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