WOD Blog

Tue, Jun 13 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2021 days ago)

061323


(Time)
Warm up:
200m run/row
2 Rounds
10 PVC pass throughs
10 PVC around the worlds
10 PVC shoulder press
10 Ring Rows
5 Scap Pull ups
5 Push ups

Barbell warm up for cleans
Find working weights for workout

Conditioning:
(0-10mins)
5RFT:
6 Power Cleans (135/95)
12 Pull-ups
Perform banded pull ups if needed and or ring rows for a scale. The load should be something you most likely will do fast singles.

(10-18mins):
1 mile run.. If you can't perform a mile in 8 minutes scale to 1200m or 1000m run

(18-32mins):
21-15-9:
S20H (95/65)
Burpees over the bar
HSPU
If you don't have HSPU check out CFCOMP18 or HSPU scaling and or perform seated DB Strict press.




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