CrossFit Cape Cod Friday October 23rd


CrossFit Cape Cod Friday October 23rd


CrossFit Cape Cod WOD

5 Cycles For Max Rounds

3 Minutes on 1 Minute Off

3 Power Snatches 115/75

6 Toes To Bar

9 Box Jumps 24/20

Score Total Rounds Completed. Start where you left off every new cycle.


50 Handstand Push Ups For Time. Start Strict and Then Move To Kipping. Post Time and Number Of Strict and Number Of Kipping.

100 Ab Mat Sit Ups

100 Back Extensions

Nutrition Challenge Day 16!

We are closer than you might think! Stay on target and don’t let little bad habits sneak in as the days roll by. On the challenge, CHALLENGE yourself to do your best! You will be so glad at the end of the 30 days and proud of knowing you earned your results on the retest of the benchmark WODS!

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