WOD Blog

Mon, Sep 16 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago)

Red


(Time)
Warm-up:

3 rounds not for time of:

2 mins of running, biking or rowing
10 steps of walking lunges
5 Wall Balls
5 hip & back extensions
7 shoulder pass throughs, PVC pipe
2 Turkish get-ups, right arm - you choose load
2 Turkish get-ups, left arm - you choose load
7 stiff legged deadlifts, empty barbell
7 hang squat clean + push press, empty barbell

Skill/Strength:
Warm up to working weight

12 rounds for time of:

9 Wall Balls, 20/14 lbs
1 Clean & Jerk, pick load

Clean & Jerk- 75-85% 1RM




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