CrossFit Cape Cod 11/16/18

CrossFit Cape Cod – CrossFit

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Banded Deadlifts (banded deadlifts same weight across all 5 sets)

4-4-4-4-4

Metcon (Time)

2 rounds for time of:

10 strict ring dips

20 bar facing burpees

30 dead lifts 225/155

40 wall balls 20/14

Rx+ do bar muscle ups for dips and use 25#/20 wall ball