WOD Blog

Mon, Oct 23 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago)

102323


(Time)
Warm-up

2 rounds, not for time of:
2 mins of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups
7 push-ups or knee push-ups
9 air squats

Skill
Overhead Carry 100 ft
1-1-1, using heaviest weight per set
KB, DB, or barbell

Rest as needed between sets.

Conditioning
Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Options: 2400 m Assault Bike, or 1000 m on the Concept 2 Rower




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