Saturday

25
Aug

Saturday

CrossFit Cape Cod Workout Of The Day

Shoulder Press 80% Of 1 Rep Max 
2 Sets Maximum Reps- Rest as needed between efforts

Followed By
3 Rounds
1 Minute Ring Dips
1 Minute Kettle Bell Swings 1.5/1
Run 400m
Each Round is 6:00 Rest the remaining time between rounds. Meaning if you get back from the run at five minutes- you rest for 1 minute.
Complete 3 Rounds and score the reps and run times.