CrossFit Cape Cod Workout Of The Day

As Many Rounds Possible In 18 Minutes
Run 200
 6 Chest To Bar Pull Ups
11 Kettle Bell Swings
Adv. 2 Pood/1.5*
Int./Adv. 1.5/1
Beginner 1,1/2

*Advanced can meet the following Criteria.
1. Finish with the same time/number of rounds, as the rest of the group.
2. Perform the movement as it should be performed-smoothly and efficiently with the correct range of motion.

Triple Helen 2010 Crossfit Games  

11 Responses

  1. 7 rounds plus run and 3 pu’s went to red/purple this morning from blue and kipped them for the ctbpu’s. That felt good. Have been doing alot of strict and needed a change for this wod. 1 pood for the kb’s. Great 9:30 class 🙂

  2. Brendan Geggatt

    9 rounds plus 200 run and 4 ctb pull ups…used the 1.5, next time I will go for the big boy kb like Chris….as much as we may complain I feel good after an Amanda warm-up and post WOD stretch…great 530

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