WOD Blog

Mon, Nov 21 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago)

11.21.22


(Time)
Warm up
3 rounds
8 high to low planks
20 seconds side plank hold each side
8 barbell floor press or barbell bench press
20 seconds barbell front squat hold
then,
50 V ups

Strength
3 sets
5 back squats @ 65%

3 sets
3 back squats @ 75%

3 sets
1 back squat @ 85%

Conditioning
For time
1000 meter row

30-20-10

Front squats
Burpee over bar

1000 meter row

A. 55/35
B. 75/55
C. 95/65




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