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Friday

October 18, 2013
CrossFit Cape Cod Workout Of The Day

Box Squat Front Squat 

1 Rep Max Add 5 Lbs From Last Time Use A Box That Is 1″ Below Parallel 

Followed By 
21-15-9
Front Rack Walking Lunge 95/65
Chest To Bar Pull Ups


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  1. Raider Rose Reply

    This comment has been removed by the author.

  2. Erin Meagher Reply

    Happy Friday!
    140 front box squat
    10:07- RX
    Great job today Amy Squeg:)

  3. Paige Reply

    55# front box squat

    9:25
    35#, ring rows

  4. sarah lee Reply

    Challenge is over today! Email me your results please at Crossfitintro@gmail.com

  5. Raider Rose Reply

    165# front box squat, 20#increase!!!!! I got 7:55 on the WOD with 65# and green/blue bands. I loved this wod, and thank you to jamin for watching my puppy and cleaning up his pee (lol sorry about that) and thank you Sarah for letting him in so he wasn’t lonely!

  6. sarah lee Reply

    He is so cute Riader Rose.

    1. 115
    2. 8:44 RX. Fun chasing you/ tying Meghan.

  7. Andy Mathieson Reply

    Did a 1 rep max for my push jerk. PR’d by 10# with 205#.

    7:32 Rx on the WOD.

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