WOD Blog

Tue, Nov 29 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1963 days ago)

11.29.22


(Time)
Warm Up
2 Rounds
5 barbell deadlifts
10 barbell front rack lunges
8 windmills each side
8 barbell strict press
20 sec barbell overhead hold

Skill
3 sets
5 strict pull ups (sub bicep curls)
10+ assisted pull ups (heavier band/box/ring rows) (sub 10+ bent over rows)
Every 2 min for 8 min
20 DB plank slides

Conditioning

Every 5 min for 20 min
400m run or 500m row
20 wall balls (20/14)

sub 20 burpees for run or row




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