Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Jumping Jacks

10 DB Push Press Each

20 Banded Front Pull-aparts

10 DB Bent Over Rows Each

20 Banded Overhead Pull-aparts

10 DB Snatch Each

10 Burpees


Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds)

Today’s work done as a superset, push/pull. Increase weight each set. Weight should be challenging for but not enough to compromise form. Do 10 ring rows after each set of presses.


Metcon (AMRAP – Reps)

AMRAP x 7 Minutes

14 Alt. DB Snatches (50, 35)

7 Burpees
This workout should be fast-paced, around 85-90% of your max effort. DB Snatch is same standard as CF Open from last year.

Categories: wod

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