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“Painstorm XII”

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CrossFit Central Scotland Benchmark WOD

37.4K 545
  • For Time
  • 400 meter Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 meter Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 meter Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 meter Run
  • Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last 400 meter Run is completed.


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Background: “Painstorm XII,” aka: “Olympic Bar Mile,” was first posted in the CrossFit Forum, by David Easton of CrossFit Central Scotland (Motherwell, Scotland), on March 21, 2006.

The Painstorm WODs are a series of brutal workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. See more Painstorm WODs.

See also:Broomstick Mile” (similar workout without a barbell)

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