CrossFit Cape Cod WOD
Bench Press x 5
Strict Chest To Bar Pull Ups
If You Need Them To Be More Challenging Wear A Weight Vest
Dot The Bench Press Between Every Set Of Strict Chest To Bar Pull Ups
This is not for time but continue moving with only brief rests.
1 Minute On 1 Minute Off
Reset The Rower Between Rounds. If you need to pair up the time will be slightly longer for transitions.
Goal is 3000m Total For Men
2700 For Women
If you want to make it extra fun do a burpee for every calorie you undershoot the meter goal by after you total up.