Made it to the 530 am cf class today. I'm really glad I did.
Every Crossfit gym has that one class that everyone knows about. The one with the extra intensity. At mission Crossfit that class is the 530am.
I haw not been to that class since the 70.3 16 days ago. I just wasn't up to it.
Well, I was up to it today.
There were 2 wods. The first was 23 burpees and 46 single leg box bounds. You step one leg up on to the box, drive thru the heel, pull the other knee high and jump up off the box. It took 3:31.
The next Wod was a 12 min Amrap of the bear complex. I went kind of heavy for me at 115lbs and got 15 complexes.
This was day 2 with the lifting shoes. They really change the squat movement. It moves load from the quads to the glutes. Good stuff.
Today was interval run day. 1mi warm up with a focus on pose form.
3x1200m on 1/2 rest. Times were 4:55 4:49 4:51. Pretty tight. Sure felt like I was in quicksand by the end!
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