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

May 30, 2012
Dave C.

CrossFit Cape Cod Workout Of The Day

Work To A 2 Rep Max And Alternate 5 Rounds Of 2 Reps Each Of
Weighted Pull Up
Weighted Ring Push Up
No Time Component

Rest 5:00 Then

3 Rounds For Time

9 Power Cleans 60% 1 Rep Max
12 Supinated Ring Rows
36 Double Unders

Endurance Athletes

Bike: 8 x (2:00 on, 1:00 off); cover as much distance as possible during “2:00 on”


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  1. Michael Reply

    “Supinated” new word? so we will be rowing on our back. cant wait for this. I’m good at laying down!

  2. Bushy Reply

    Dave c. Nice work!

  3. Anonymous Reply

    You didn’t see my less-than-awesome form at the bottom of the push-up when I collapsed on the floor.

  4. amanda Reply

    Great 6am class taday tons of energy! And congrats to Greg M. for his first muscle up!!!

  5. SarahSprague Reply

    That’s because we have great coaches!

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