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Workout

CrossFit Cape Cod 06/10/2022

Strength

3 SETS
10 Single Arm Banded Lat Pull Down each
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

Metcon (Time)

5 SETS
ON A 4:00 RUNNING CLOCK...
12 Chest to Bar Pull-Ups
18 KB Swings Rx+ (70/53) Rx (53/35) L2 (35/26) L1 (26/18)
200m Run
-Rest Remainder of Time-

(Score is Slowest Set)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 10, 2022

Male Clients

1

shaun
gould

CrossFit: 4:30 PM

2:13

RX+🤙🏼🤙🏼

2

Andrew
Mathieson

CrossFit: 3:30 PM

3:30

Rx+

3

Kevin
Medeiros

CrossFit: 4:30 PM

1:45

Ring rows/53#/100 m run

4

Mike
Hinckley jr

CrossFit: 5:30 PM

2:08

Jumping pull-ups

5

Dan
Patenaude

CrossFit: 7:30 AM

3:56

Kipping pull ups 44# - KB

Female Clients

1

Bruna
Távila

CrossFit: 5:30 AM

3:02

2

Melissa
Terry

CrossFit: 5:30 PM

2:02

Db row 35lb,rest rx

3

Kellie
Gould

CrossFit: 5:30 PM

2:17

RR, 15# KB; first workout back 😅

3

Maria
Jones

CrossFit: 7:30 AM

2:17

RR, 26# KB