August 25, 2012
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CrossFit Cape Cod Workout Of The Day
Shoulder Press 80% Of 1 Rep Max
2 Sets Maximum Reps- Rest as needed between efforts
Followed By
3 Rounds
1 Minute Ring Dips
1 Minute Kettle Bell Swings 1.5/1
Run 400m
Each Round is 6:00 Rest the remaining time between rounds. Meaning if you get back from the run at five minutes- you rest for 1 minute.
Complete 3 Rounds and score the reps and run times.
