Went to the 10am crossfit class. It was a decent class with some good core work. It included one legged bridges were one foot was resting on a tall box and some sprinting work. The final workout consisted of 20 Squats, 15 dumbbell push presses (35lb dumbbells), and 10 burpees with a minute of rowing before each movement. After that, it was a 400 meter farmers work. I started out and did the first 200 meters with 2 40 kg kettlebells (96 lb). I ended with 36 kg kettlebells. I had to put them down many times because me grip was blasted.
INT Track Workout
1 Mile warmup.
4 Rounds of: 400m Timed, 100m walk, 200m jog, 100m walk.
1 Mile cool down.
Times: 1:16 / 1:13 / 1:13 / 1:15
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