WOD Blog

Mon, Jan 9 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1978 days ago)

1.9.23


(Time)
Warmup
5:00 Cardio of choice
2 rounds
8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

Strength

Every minute for 9 minutes

6 sumo deadlifts @ 50% of 1RM deadlift

Conditioning

Every 4 minutes for 20 minutes

250 meter row
12 box jumps (24/20)
9 hang squat cleans (95/65)
6 push press (95/65)

Rest remaining time of each set




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