WOD Blog

Wed, Sep 6 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1996 days ago)

9.6.23


(Time)
Warm-up

EMOM 12 mins (feel free to increase the intensity/load/difficulty of the exercise round after round):
min 1: 40 secs of biking, running, or rowing
min 2: 20 secs of plank + 8 AbMat sit-ups
min 3: 10 KB deadlifts + 6 Russian swings (you choose the load)
min 4: 10 knee push-ups or 10 box dips with feet on the floor or 10 jumping ring dips

For time:
Run, 1200 m
50 Hollow Rocks
40 Kettlebell Swings, 53/35 lbs
30 Ring Dips
Run, 800 m
40 Hollow Rocks
30 Kettlebell Swings, 53/35 lbs
20 Ring Dips
Run, 400 m
30 Hollow Rocks
20 Kettlebell Swings, 53/35 lbs
10 Ring Dips

(35 Minutes)




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