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

Tuesday

December 03, 2013
Josh

CrossFit Cape Cod 

Workout Of The Day

1 Clean Every :30 Seconds For 7 Minutes

Followed By

AMRAP 10 Minutes
10 Power Cleans
10 Back Rack Lunges

Expert Use 135/95
Advanced Use 115/85
Intermediate Use 95/65
Beginner Use 75/50 

Finish With 
3 x 20 Plate Good Mornings 
About the Author
  1. Raider Rose Reply

    Aw Yeah! This is more my speed

  2. Jamin Brouillard Reply

    Josh, killing it!

  3. sarah lee Reply

    Great work Josh!

  4. mason Reply

    Great pic Josh!

  5. Erin Meagher Reply

    Squat cleans 95
    Amrap 5 rounds at 85. Shaky legs!!

  6. Paul S Reply

    95/100# Cleans
    Amrap 4+5 @ 65#

  7. Sarah Sprague Reply

    100#, 5# pr:)
    6 rounds plus 3 @55#
    Holy hamstrings!

  8. Raider Rose Reply

    75# to work on form, 75# for 2 rounds, 45# for 2 rounds. I did 4 rounds of Good mornings, 25#

  9. Christopher Judkins Reply

    Worked up to 165# on the first part, 5 rounds on the second part at 115#. That was tougher than expected, good wods so far this week though mark, hopefully helping me get my lungs back after being out sick for a week!

  10. Kevin Mikolazyk Reply

    95# 5 RDS +8

  11. Kelly Cook Reply

    Worked up to 95# on part A. Got 4 rounds plus 1 at 85#. Tough one!

  12. KristinP Reply

    95# squat cleans. 6 rounds even with 85#

Leave a Reply

*