CrossFit Cape Cod Friday December 4th


CrossFit Cape Cod Friday December 4th


CrossFit Cape Cod WOD


AMRAP 20 Minutes

8 Strict Pull Ups

8 Box Jumps 36/30

12 Kettlebell Swings 2/1.5


8 Responses

  1. pauls

    9 rounds
    Sad day for me personally at C3 hearing about Mark’s leaving. In my very long athletic/training life you have been by far the best trainer/coach/mentor I have ever had, and I have had a lot. It must be tough losing something you worked so hard to build, but I am very sure you will find something new in what seems to be your real calling: helping people getting more out of themselves than they thought they ever could.
    Best of luck, Mark.

  2. Lori Neviackas

    7rds + 4. first 2 rounds with red band, rest with red and purple band for pull ups, yellow KB. Did the 30 inch box jumps though.