Crossfit Cape Cod 11/20/2021

19
Nov

Crossfit Cape Cod 11/20/2021

CrossFit Cape Cod – CrossFit

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SHEP (Time)

1 mile run

20 HSPU,40 pull ups,

60 squats, 4 rope climbs

800m run

15 HSPU,30 pull ups

45 squats, 3 rope climbs

400m run

10 HSPU, 20 pull ups

30 squats, 2 rope climbs

200m run

5 HSPU, 10 pull ups

15 squats, 1 rope climb
In honor of Michael T. Shepherd, a Sandwich high school graduate. He was a Marine veteran who lost his courageous battle to brain cancer, leaving behind two sons. He lost his battle on November, 27, 2009