Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

100m Run

5 Muscle Clean

5 Push Press

3 Power Clean

3 Jerks


5 One Leg Glute Hip Raises Each

5 Clamshells Each


Box Front Squats (15 Minutes to Work To Heavy 3 Reps)

Normal squat stance. Use 12 inch box. Sit back on box (one-one thousand), not touch and go.


Timebomb (AMRAP – Reps)

In 12 minutes complete

50 Wallballs (20, 14)

40 Burpees Over Bar

30 Deadlifts (255, 165)

With remaining time max wallballs
DL weight should be challenging but doable in set of 6-10 reps. Score is number of wallballs completed.

Categories: wod

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