Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Medball Run

20 Walking Lunges

20 Green Band Pull Throughs

100m Medball Run

10 Walking Lunges

10 Green Band Pull Throughs


Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP x 30 Minutes

30 Wallballs (20, 14)

30 Russian KB Swings (70, 53)

600m Run
One partner works at

a time, splitting work up evenly between partners. Break up sets to maintain a fast pace. Partner with someone new and have fun!

Categories: wod

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