19
Nov
Crossfit Cape Cod 11/20/2021
CrossFit Cape Cod – CrossFit
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