WOD Blog

Mon, Dec 5 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

12.4.22


(Time)
Warm up
2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges
Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Strength
Every 3 minutes for 18 minutes (6 sets)

12 deadlifts
24 banded lat pulldowns
50% of 1rm

Conditioning
Every 4 minutes for 16 minutes (4 sets)

500 meter row
20 KB swings
10 KB goblet squats

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




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