WOD Blog

Wed, Dec 21 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago)

12.21.22


(Time)
Warm Up

2 rounds

250 m row
8 walkout with push ups
6 banded good mornings
10 banded monster walks
10 reverse lunges

Skill
EVERY 2 MINUTES FOR 12 MINUTES
6 bench press
6 bulgarian split squats each side (lighter weight)

Rest remaining time of each set

55-65% of 1rm bench press

3 rounds
8 cuban presses
8 skull crushers
8 front raises

Conditioning

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES
10 wallballs (20/14)
10 calorie row
10 push press
10 hanging knee raises

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




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