CrossFit Central Scotland Benchmark WOD
- 7 Rounds for Time
- 10 Man Makers
- 20 Dumbbell Deadlifts
- 30 Single-Arm Dumbbell Snatches (15 per side)
- 40 Single-Arm Overhead Lunges (20 per side)
- 50 Dumbbell Swings
- Use one pair of dumbbells throughout (pick your own weight)
This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
About the wod
The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland.
See other Painstorm WODs.