Widespread CrossFit – CrossFit


Junk Yard Dog (No Measure)

The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 5 times, then switch. Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 5 times, then switch.

Warm-up (No Measure)

Burgener Warm-up

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch
Use stick or barbell


Metcon (AMRAP – Reps)

Teams of 2

With Running Clock

From 0-15 Minutes Complete AMRAP of:

20 Wallballs (20, 14)

20 Power Snatch (95, 65)

20 Lateral Burpees

From 15-25 Minutes

Max Calorie Row
One partner works at a time. Talk with partner and come up with the best strategy to complete each round as efficiently as possible. Loading for snatches should allow for fast touch n go reps. Score is total # of reps + calories

Categories: wod

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