WOD Blog

Fri, Sep 13 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1978 days ago)

Dirty


(Time)
Warm-up:

5 rounds not for time of:
400m run or row
3 pull-ups or ring rows
6 push-ups
9 air squats

9-11-13-15 reps, for time of:

Burpee
Dumbbell Hang Squat Clean Thruster, 50/35 lbs
Chest-to-bar Pull-up

12-9-6-3 reps, for time of:
Burpee
Dumbbell Hang Squat Clean Thruster, 35/20 lbs
Pull-up

Pull-ups or Ring Rows

Accessory work
Weighted Walking Lunge 1-1-1
Use the heaviest weight you can for each set.




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)