Widespread CrossFit – CrossFit


Warm-up (No Measure)

With Partner


Row 100m as fast as slow as you want. For every meter under or over 100 you are doing that number of burpees. Reset row each time. Partners switch every 100 meters. Each partner does 8 rounds.


Metcon (AMRAP – Rounds)

In 12 minutes accumulate

8 Rope Climbs

16 Turkish Get-ups
Just as much as about practice as strength work. RX+: (Legless). TGU weight should be moderate to heavy. RC Scale: (Half RCs)(3 Hanging Lock-ins + 2 Chin-ups)


Metcon (AMRAP – Reps)

Teams of 2

12 Rounds

60 Seconds Max Calorie Row

30 Seconds Max Push-ups
One partner work, while other rests, switching each round. Push-up scale: (Box PUs)

Categories: wod

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