168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

June 04, 2012
CrossFit Cape Cod Workout Of The Day
Four rounds, each for time, of:
9 Thrusters, 135/95 pounds
12 Unbroken Chest-to-Bar Pull-ups
15 Handstand Push-ups
Each round should be MAX effort. Rest 2:00 between rounds.
Scale The Weight, Reps, and Hand Stand Push Ups Appropriately


Endurance Athletes
Runners Only
Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds
Bike (WED): 4 x 5k TT, work:rest 1:2
Run (TUE): 4 x 800m TT, work:rest 1:2
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