Widespread CrossFit – CrossFit


Warm-up (No Measure)

60 Seconds Speed Steps


2 Rounds

10 Plate Ground-2-Overhead

10 Banded Lat Pull Downs

5 Burpees


60 Seconds Speed Steps


Metcon (AMRAP – Reps)

EMOM x 36 Minutes

Minute 1: 40s Half Burpees

Minute 2: 40s DB Renegade Rows (50, 30)

Minute 3: 40s Calorie Row

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (35, 20)

Minute 6: Rest
This is about aerobic effort and consistent movement for the entire 36 minutes. During minute of rest so you will be able to catch your breath and assess your pacing. Score is total number of DB thrusters. Run in 2 heat, with second heat starting 2 minutes after first.

Categories: wod

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