20 Dec /0 Comments/Uncategorized, WOD CrossFit Cape cod 12/21/19 CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (3-3-3-3) Metcon (Weight) EMOM20 1st min. 5 back squats 2nd min. 2 rope climbs you pick the weight as heavy as you think you can maintain with great form.