CrossFit Cape Cod Tuesday October 20th

19
Oct

CrossFit Cape Cod Tuesday October 20th

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CrossFit Cape Cod WOD

15-12-9

Power Cleans

Front Squats

Push Jerks

Bar Facing Burpees

Rx Weights 135/95

If you think you can do this unbroken I challenge you to scale up to 155/105

Optional

On The Minute For 12 Minutes

Odd: 40 seconds row max calories

Even: 40 seconds Max Muscle Ups

Nutrition Challenge Day 14!

This is the official half way point! Check out the support email that went out today for tips, motivation and ways to earn extra points! Keep fighting for your health and fitness!

20 Responses

  1. Christina Sotiros

    The KB was my nemesis today. Had to put it down so many times. Seemed to take forever to get through them. The other 300 reps flew by compared to the KBs. 18:56 RX.

  2. Nicole

    Thanks Mark for having confidence that I could do #95…started but the front squats got me. Dropped to #85…18:48

    Way to push it 8:30 class!

  3. Allan

    13:03 as challenged
    little over 1300m total, 29 Mu’s total
    Sam that was awesome you have been killing it! keep up the hard work! your last set of burpee’s were priceless!!

  4. Kevin Medeiros

    22:03 RX
    Glad I changed my mind at the last minute about using 155. Wasn’t feeling particularly well today and it was brutal.