Nina Conquering The 24″ Box

CrossFit Cape Cod Workout Of The Day

Choose between either 1 or 2
1. 5 Minutes complete Max number of double Unders. Every time you stop, do 3 Burpees.


2. Row 5 Minutes For Max Calories. Guys hit 100 Cal. Ladies Hit 75 Cal. 2 Burpees for every Cal. Below 100/75

Followed by:

Pull Up Ladder

1 the first minute, 2 the second minute, 3 the third minute, and so on until you can no longer climb the ladder.

Please Note That Monday The Schedule is 7am, 8am, 9am, 10am Classes Only

4 Responses

  1. Anonymous

    So I finished. I did the first 5 miles without stopping. Walked a bit the last mile. My time was 1:07. Thanks for all the help mark and Sarah!