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CrossFit Cape Cod Sunday June 7th

June 06, 2015

cldjenhclean

CrossFit Cape Cod WOD

A.

Seper Set

Bench Press x 5

10-8-6-4-2

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.

B.

10 Rounds

Row

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.

About the Author
  1. Justin Neviackas Reply

    Couple glasses of wine before posting? Few typos

  2. Sarah Lee Reply

    Funny. I can’t remember the last time Mark had a drink. Maybe he’s tired on a Saturday night but trying to post the blog early so be can hang out with his family:)

  3. Mark Lee Reply

    Education is important, but big biceps are importanter.

    • Christopher Judkins Reply

      Chest and bi’s are being my most favoritist days

  4. Mase Reply

    Great work today everyone.
    Anastasia benching 145×3! So impressive!!

  5. Mark Lee Reply

    Laddered up to 215 on the bench and did the strict CTB, next time I hope to use the 20lb vest.
    Total of 3056m on the row. Added in some GHD sit ups. That row workout always amazes me how simple but how dang hard it is! Great to see all the happy faces this morning at 9am!!!

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