CrossFit Cape Cod Workout Of The Day
As Many Rounds As Possible In 20 Minutes
Run 400 or Row 500
9 Toes To Bar
12 Goblet Squats 1.5/1 Pood Kettle Bell
Don't forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can Be found at C3 on the back board-space is limited and all proceeds go to CrossFit For Hope!
SOOOO proud of all the athletes who participated in the Throw Down Saturday-it was a lot of fun and everyone was AMAZING!!! Most importantly the Hope fundraiser was a huge success and we surpassed our goal of 1,000.00 and Globally the fundraiser donated somewhere in the neighborhood of 2 Million dollars to St. Judes Childrens Hospital!!! Thank you all for your donations!!!
Runners:Run (TUE): 3 x (100m + 200m + 400m)
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort