Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With a partner

Complete 3 Rounds of Rowling Each


3 Rounds

(20 Seconds On, 10 Seconds Off)

Plate Ground-2-Overhead (15,10)

For every meter over or under a 100 do that many air squats + half burpees


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 36 Minutes

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (50, 35)

60 Wall balls (20, 14)

90 Double Unders
You should have almost an equal amount of time on the rower and for the triplet. Break up reps with partner so you both can keep intensity and consistent movement. Scale options WB (30, 20) DU (25 DUs each)(100 singles each) Score is total rounds and reps copmleted as team.

Categories: wod

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