WOD Blog

Tue, Feb 14 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago)

2.14.23


(Time)
Warm Up

5:00 Cardio of Choice

2 Rounds

30 double or single unders or quick taps
3 barbell strict press
3 barbell push press
6 split squats each side
6 DB sumo squat romanian deadlifts
12 supine rows

Strength

10 EMOM
(5 Rounds)

Station 1
8-12 banded supinated pull ups

Station 2
20-30 seconds half push up hold

Rest remaining time of each set

Conditioning

5 ROUNDS FOR TIME

-12 calorie row
-9 wallballs (24/20)
-6 DB man makers (50/35)

Find a weight to complete wallballs and man makers unbroken or minimal rests between reps
Time CAP 17m




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