Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

50 Jumping Jacks

5 Power Cleans

5 Front Squats

5 Sumo Deadlifts

5 Bar Facing Burpees


10 Standing Glute Leg Raises Each


Sumo Deadlift (3 Reps Every 90 Seconds For 8 Rounds)

Superset with 3 Box Jumps (30, 24). Weight at 60%. Keep same weight for all rounds. Reset on each rep and establish a perfect set-up position. Reps should be fast and explosive, if not lower weight.


Down Range (Time)

2 Rounds

10 Power Cleans (155, 105)

15 Front Squats (155, 105)

20 Bar Facing Burpees

Rest 5:00
Weight should be challenging. Cleans should be fast singles and front squats should be capable of being done in 2 sets or less. Goal is to have second round to be within 10s of first round time. 5 minute time cap per round. (15 minute time cap total)

Categories: wod

Previous Post:


Next Post: