WOD Blog

Fri, Dec 9 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

12.9.22


(Time)
Warm Up
2 rounds

8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

Skill
ROTATE STATIONS EVERY MINUTE FOR 12 MINUTES (4 SETS)
Station 1
8-10 calorie bike

Station 2
6 thrusters + 6 burpees over bar

Station 3
6 deadlifts + 30 double unders

Rest remaining time of each set

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

Conditioning

FOR TIME
400 meter run/row
50 air squats
50 push ups
400 meter run/row
100 walking lunges
400 meter run/row
50 air squats
50 push ups
400 meter run/row




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