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Why Crossfit? Results. Period.

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About Cape CrossFit

Cape CrossFit is a school of performance based fitness located in Gardens, Cape Town. We teach basic to advanced level classes in functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, powerlifting, gymnastics, rowing, running and jumping rope.MORE

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Workout of Saturday, March 13th, 2010

Written by Jobst

Workout of the Day

Sprint 3x50m, 3 minutes rest

then

For 5 rounds, switching every 30seconds, perform as many repetitions as possible of:

  • Star drill (1 cone = 1 point)
  • Burpees (1 burpees = 2 points)
  • Lateral jumps (1 jump = 1 point)
  • 10m resistance sprints (1 sprint = 4 point)
  • (1 minute rest between rounds)

Post times and points to comments.

Get ready for beach flags: This might be coming up in one of our future beach workouts...

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