WOD Blog

Thu, Feb 16 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1999 days ago)

2.16.23


(Time)
Warm Up
500m row
followed by
3 rounds

10 barbell strict press
10 barbell front squats
10 burpees
30 double or single unders or quick taps

Strength

5 x 10
back squats

Rest 90 seconds between sets

Sets 1-3: 50%
Sets 4-6: 60%
Sets 7-8: 65%
Sets 9-10: 70%

Conditioning
ROTATE STATIONS EVERY MINUTE FOR 16 MINUTES (4 SETS)

Station 1
8-12 calorie bike/row

Station 2
12-15 tuck ups

Station 3
45-60 double or single unders

Station 4
15-18 thrusters (95/65)




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