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December 19, 2012

CrossFit Cape Cod Workout Of The Day

As Many Rounds Possible In 3 Minutes. Rest 1 Minute. Complete 5 Cycles.

3x10m Sprints
5 Hang Power Snatches 75/50
7 Over Head Squats 75/50

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  1. sarah lee Reply

    Looks so FUN!

  2. Anonymous Reply

    Adam said…
    Rx 13 rounds – 3-2-3-2-3
    – AB

  3. sarah lee Reply

    16 rounds rx- 3-3-3-3-4

  4. Andy M. Reply

    15 rounds did kbs’s instead of overhead squats.

  5. Amy Squeglia Reply

    So Mark…are we gonna have a Festivus WOD on Sunday or what? December 23rd is when Festivus is celebrated…the airing of grievances, feats of strength, maybe there will be a festivus miracle…I’ll bring my pole…don’t ask me why I have a pole, it’s a long story.

  6. Anonymous Reply

    This has been one of the hardest weeks of Crossfit this year. I’m totally destroyed! Taking a much needed recovery day tomorrow! 13 1/3 Rnds Rx’d
    Kurt M

    • sarah lee Reply

      Sorry Kurt! We all have those weeks. You are doing great. Rest and you will come back strong.

  7. Anonymous Reply

    Mark, might be your best workout yet….30 meters should be distance of all our running.
    Rx 18 1/3 rounds


  8. Anonymous Reply

    After seeing tomorrows WOD the rest and recovery day will have to wait a day or two! To much fun to pass this one up! Kurt M

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