WOD Blog

Wed, Nov 30 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago)

11.30.22


(Time)
Warm Up
2 rounds
10 cal bike or row
10 banded pull aparts
10 single arm banded rows each side
10 crossbody v ups
(10m)

Skill
Every 3m for 15m (quality not speed)
8 front squats (50% 1rm)
16 banded tricep extensions

5 rounds against a 2 minute clock
20 plate overhead sit ups
in remaining time max hanging knee tuck hold

Conditioning
5 Rounds
Against a :90 clock
30 double unders
10 toe to bar

in remaining time
max rep DB burpee snatches

A. 25/15
B. 35/25
C, 50/35




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