Dave C.

CrossFit Cape Cod Workout Of The Day

Work To A 2 Rep Max And Alternate 5 Rounds Of 2 Reps Each Of
Weighted Pull Up
Weighted Ring Push Up
No Time Component

Rest 5:00 Then

3 Rounds For Time

9 Power Cleans 60% 1 Rep Max
12 Supinated Ring Rows
36 Double Unders

Endurance Athletes

Bike: 8 x (2:00 on, 1:00 off); cover as much distance as possible during “2:00 on”


5 Responses

  1. Michael

    “Supinated” new word? so we will be rowing on our back. cant wait for this. I’m good at laying down!

  2. Anonymous

    You didn’t see my less-than-awesome form at the bottom of the push-up when I collapsed on the floor.