Quick workout before today’s hike… CF Mainsite WOD from Oct 15.
10 rounds for time
Then accumulate
Then 3 rounds of
Results: Metcon 17:43. Rows 10/10-10/10-8/10.
3 rounds of
3 rounds of
AMRAP in 12 minutes of
Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.
CF New England’s “Outkast” WOD, for time
Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)
Results: Metcon 13:00.
Every 90 seconds for 15 rounds (22:30)
Then AMRAP in 15 minutes
Results: Metcon 7 rounds plus 3 reps.
8 rounds to work up to a heavy 1RM
Then 3 rounds of
Then for time
Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25