Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

5 RDLs

5 Hang Muscle Cleans

5 Front Squats

5 Burpees

10 Thoracic Rotations

10 Glute Bridges


Deadlift (15 Minutes To Work Up To 5RM)

Touch & Go Deadlifts Today. Take 15 minutes to work up to a 5RM. Goal is to try and reach 80% of your 1 rep max. Focus on your technique over load. Last tested 5RM on 8/20


Metcon (AMRAP – Reps)

AMRAP X 10 Minutes

1 Box Jump (24,20)

1 Thruster (95, 65)

2 Box Jumps

2 Thrusters

3 Box Jumps

3 Thrusters

35 Double Under’s

4 Box Jumps

4 Thrusters

And so on adding 1 rep each round, performing 35 Double Under’s after every third round.
This Metcon is meant to be done at 80-85%. Pace yourself from the start and break up the Thruster’s early to avoid blowing up. After every third round athlete will perform double under and can’t move onto next round until Double Under’s are completed. Score is total number of box jumps and thrusters. Double Under’s don’t count toward score. Scale Option (60 Singles).


Metcon (No Measure)

75 Banded Pull Throughs

Categories: wod

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