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Workout

CrossFit Cape Cod 12/4/19

Metcon (AMRAP - Rounds)

EMOM12
12 Wall Balls 30/20
6 pull ups or 6 muscle ups

Metcon (Time)

6 Rounds
10 Dumbbell Strict Press (35’s/20’s)
15/12 Calorie Row
20 AbMat Sit-ups

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Whiteboard:

Wednesday, December 04, 2019

Male Clients

1

Allan
Fleck

3:30 PM CrossFit

6 Rounds

#30,rmu

1

Sam
Miles

3:30 PM CrossFit

6 Rounds

#30, strict pullups

1

Shayne
Quigley

3:30 PM CrossFit

6 Rounds

2

Dan
Patenaude

5:30 AM CrossFit

12 Rounds

16# - WB

3

David
Andrews

5:30 PM CrossFit

6 Rounds

20 lb WBs / reg pull-ups

Female Clients

1

Private

4:30 PM CrossFit

12 Rounds

1

Kristin
Powell

7:30 AM CrossFit

12 Rounds

1/2 20# ball x 9, 1/2 20# baqll for 12 - rr

2

Christina
Sotiros

6:30 PM CrossFit

6 Rounds

16# wb, rr and pu

2

Loretta
Peters

7:30 AM CrossFit

6 Rounds

12 b wb

2

Maria
Jones

7:30 AM CrossFit

6 Rounds

10#, ring rows