CrossFit Cape Cod Workout Of The Day

5 Rep Max Thruster 

Followed By

10 Minutes As Many Rounds As Possible

6 Box Jumps Up And Over 24/20
8 Pull Ups
10 Wall Ball Shots 10ft 20/14

11 Responses

  1. 95 x5 thruster
    5 plus 1 rx.

    So mark decided to copy my awesome baseball warmup. I really don’t think it’s the same without the flip, teams and me yelling to take this seriously. Just saying.

  2. I think the term you used this morning was “flop”, Sarah….way more technical than flip.

    95×5 with a little push jerk at the end

    5 rounds, plus box and I think pull-ups, but don’t remember

  3. Anonymous

    Adam said…
    135# for thruster. Failed at 165#.
    7 rounds + 6 box-jump-overs
    Burpees for challenge. My 100-days of burpees ends this Friday (Dec 21). They can’t develop a device to measure how glad I am that the burpee challenge is almost over.

    – AB