Tamalpais CrossFit gym workout. I love that place! It makes me happy just to be there, even though I know I am going to feel like throwing up soon.
Warm-up: jumping rope, 10-pull-ups, various one-handed moves with 22# kettle bell, other stuff I can't remember now.
WOD: 15, 12, 9, 6, 3, 6, 9, 12, 15 sumo deadlifts at 95#, with 200 m run in between each number of reps. (So, 8 x 200 m runs.) Time: 13 minutes and change.
Clarke did his first CrossFit class right after that. I will let him post his own results.
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