For Friday's workout we did rounds of 5 burpees (with a jump, you had to touch the pull-up bar) and 10 sumo-dead-lift-high-pulls. After 10 minutes you finished the round that you were on and did a short run around the block. Extra rounds completed took 30 seconds off of your time.
Justin 10 rounds 13:33 (14:03 - 0:30 for the extra round)
Isaac 9 rounds 13:27
Vicky 9 rounds 13:12
Nick worked on the CF Total in preparation for the games. His final numbers were;
Squat 275
Press 150
Dead-lift 335
Total 760
