Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

100m Run

10 Russian Swings

10 Goblet Squats

5 Burpees


Hang Power Clean (5 Reps Every 90 Seconds For 5 Rounds)

Add weight each set, but focus on your ability to cycle the barbell through full range of motion. 90 seconds rest between sets.


Tunnel Vision (Time)

4 Rounds

21 Wallballs (20, 14)

15 Lateral Burpees

9 Hang Power Cleans (135, 95)
Try to sustain a 75-80% pace throughout. Keep each round about the same time split. HPCs should be moderate weight.

Categories: wod

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