Today's CrossFit workout called my name as soon as I read it last night so I had to go give it a shot. If you recently watched the CrossFit games on ESPN you may have seen what is called a Wieghted Sprint event in which they run 100m carrying a weight way heavier than what I did this morning and then sprint back. Well the WOD today was based on that and went a like this:
Round 1: Carry the asigned wieght out put it down and sprint back
Round 2: Sprint out to weight pick up and try to sprint back with weight
- After each down and back you got a 30 second rest.
1. 15 lb plate
2. 20 lb dumb bell
3. 30 lb medicine ball
4. 44 lb kettle bell
5. 45 lb plate
6. 15 lb plate
7. 20 lb dumb bell
8. 30 lb medicine ball
9. 44 lb kettle bell
10. 45 lb plate
Total Time with Rest: 16:30 min Run Time minus Rest: 12:00 minutes
I thought this was pretty good since I was the first person to finish in the class and performed everything at the heaviest weight level. There are two guys in that class that I thought would possibly beat me since they are very good at everything but I was able to pull away from one by 25 seconds and the other by over a minute. Felt great and even performed some of my heaviest weight lifting before the WOD in the strength training portion of the class.
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