WOD Blog

Wed, Jan 11 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1979 days ago)

1.11.23


(Time)
Warmup
2 rounds

10 reverse lunges
10 air squats
20 double unders
10 barbell strict press
10 barbell push press
20 double unders

Strength
3x10
Back squat
Rest 2 minutes between sets

50% of 1rm back squat

Conditioning
Every 4 minutes for 16 minutes

- 400 meter run or 500m row
- 20 shoulder to overhead (135/95)
- 10 double unders

Shoulder to OH should be completed in 1-2 fast sets

Rest remaining time of each set




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