September 25, 2012
3,2,1 GO! 1st Reps Of The Filthy 50
CrossFit Cape Cod Workout Of The Day
1.Masters WOD #3 Without a Time Cap. Establish In 1 Set, 1 Snatch and 3 Overhead Squats For Max Weight
2. 3 Rounds For Time
Sled Drag 1/2 The Lot-Hold The Rope Between Your Legs. Use enough weight that you can walk heel to toe and power through with the hamstrings. This is a long stride walk not a run.
Farmers Carry 1/2 The Lot and Back 70/50
Sprint to the 200m line and back.
Click the image for Updates and Info!