CrossFit Cape Cod Wednesday July 28th


CrossFit Cape Cod Wednesday July 28th


CrossFit Cape Cod WOD


Back Squat



AMRAP 10 Minutes

10 Overhead Walking Lunges Left Arm

10 Kettle Bell Swings

10 Overhead Walking Lunges Right Arm

RX 1.5/1

Advanced Training

On The Minute For 15 Minutes

Minute 1: 3-6 Muscle Ups

Minute 2: Strict Toes To Bar (Control Descent)

Minute 3: 10 HSPU (Strict If You Can Kip If You Have To)

12 Responses

  1. Kristin P

    A) 145 HB B)5 plus 8. First round Rx. Then I decided I liked the back of my skull in tact and dropped to the 1/2 pood for lunges. Be safe afternoon wodders. Air quality is gonna be bad!