CrossFit Cape Cod Workout Of The Day

'Elizabeth'


21-15-9


Cleans 135/95
Ring Dips

Competitors

Post WOD

Pick 2 Movements From The Hope WOD and SPRINT :30 seconds of each movement then rest :30 seconds. Immediately followed by a second round. Pick your 2 least favorite movements.

Rest 3:00 then practice Sand Bag Running The length of the Parking Lot. Up To 3 max effort attempts.

Competitors should rest Friday. If you feel like you need to Rest Thursday as well.

Endurance Athletes

Runners Rest Until Friday

Triathlon

Bike (WED): 4 x 5k TT, work:rest 1:2