CrossFit Cape Cod Monday July 20th


CrossFit Cape Cod Monday July 20th


Andy finishing strict pull ups during Hotshots 19

CrossFit Cape Cod WOD

10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Score Total Calories Rowed and Total Number Of Dips

Advanced Training

Front Squats


Special SUP Class With Amy S. Tuesday Night Contact Amy To Sign Up 508-360-6032

15 Responses

  1. Kelly Cook

    115 row/ 60 dips on the box. Lost a little time on the transitions, and I was so sweaty that I slid off of the box while doing dips. I actually had to use chalk to hold onto the box. It was a unique experience.
    AT: 145×3
    Great picture!

  2. Sarah S

    117 calories/74 dips with red band…no shoulder pain so very happy but Very sweaty.
    110 x3…eh
    Great pic!