Widespread CrossFit – CrossFit

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Warm-up (No Measure)


4 Rounds

20 Seconds On, 10 Seconds Off

Jump Rope

KB Marches

KB Russian Swings

Elbow Plank


Metcon (AMRAP – Reps)

EMOM x 30 Minutes

Minute 1: 50 Meters Sled Pushes (45, 25)

Minute 2: 40 Seconds of KB Swings (53, 35)

Minute 3: 150 Foot Heavy DB Farmer Carry (50, 35)

Minute 4: 40 Seconds of Sumo Deadlift High Pulls (53, 35)

Minute 5: 20 Walking Lunges (total)

Minute 6: Rest
With today’s workout is to build your aerobic capacity. The goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your rep count for KBS and SDLHP should be close to same for all 6 rounds. Effort should be around 75%. Score is total number of KBS + SDLHPs.

Categories: wod

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