CrossFit Cape Cod Workout Of The Day

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.

Followed By Strict Pull Up Test On The Minute. 1 The First Minute, 2 The Second, 3 The Third Etc, Until You Can No Longer Complete The Reps On The Minute. If You Don’t Make It To 10, Rest 1 Minute And Work Your Way Back Down To 1.

10 Responses

  1. 135- ohs, 145 front, 195 back
    Got up to five on strict Pullups- then added purple band, took a break, started going back and did all
    Kinds of things:)

    Mark Lee- are we starting a paleo challenge anytime soon?

  2. Anonymous

    Kurt M
    115 OHS was really tight with zero hip flexibility! 205 FS. 245 BS certainly not my best effort.
    Strict pull-ups worked up to 10 rounds! Good work MPL