Saturday

CrossFit Cape Cod Workout Of The Day

:30 Seconds on :30 Seconds Off 5 Times At Each Station Rotate Every :30 seconds

1.Sledge Hammer Strikes -Alternating Sides

2.Ring Dips

3.Kettlebell Sumo Deadlift High Pull 1.5/1

4.Land Mine Twists* 45/25

*Place The Empty End Of The Bar In A Corner

Followed By

3 Rounds Not For Time

12 x Band Pull Aparts

15 x Plate Hold Good Mornings 

6 x Bent Over Row 

Use weights that allow you to use your best form and rest as needed between rounds.