Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Run

5 Hang Muscle Cleans

5 Front Squat

5 Hang Power Clean

5 Front Squats

5 Power Cleans


2 Rounds

10 Banded Good Mornings

10 Glute Hip Raises


5 minutes soft tissue work: foam rollers and/or lacrosse ball, focusing on glutes and hamstrings


Power Clean (12 Minutes To Work To 3RM)

Reps should be unbroken, touch-n-go. Newer athletes or injuries: 7 x 3 working on technique


Metcon (Time)

3 Rounds of:

30 Wallballs (20, 14)

20 Deadlifts (155, 105)

10 Pull-ups

3 Minutes Rest
RX+: (WBs Unbroken)(185, 125)(C2B Pull-ups). Scale weight and/or movement as needed. PU scale: bar, jumping or ring rows. Each round should be as fast as possible. 20 minute time cap.

Categories: wod

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