CrossFit WOD Challenge from Dan Bailey

Try this CrossFit workout from Dan Bailey and get tips on pacing and technique from his commentary.

3 ROUNDS

Max reps at each station

  • 0:00 – 2:00 Run 400m then double unders
  • 2:00 – 3:00 Dumbbell push jerk 16kg / 35lb
  • 3:00 – 4:00 Pull ups
  • 4:00 – 5:00 Dumbbell hang squat cleans 16kg / 35lb

Rest 5 minutes between rounds.

Improve your pull up technique now!

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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