Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Jumping Jacks

50 Single Unders

Then 3 Rounds


5 Hang Power Cleans

5 Front Squat

5 Burpees


Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP X 20 Minutes

6 Lateral Burpees

9 Sumo DL High Pulls (115, 75)

12 Hang Power Cleans (115, 75)

Rest 2 Minutes

AMRAP x 10 Minutes

Max 100m Sled Drags (90, 50)
Today is a partner workout but one athlete will complete a full round before switching. The objective today is to sustain a high level of output for each AMRAP. Effort should be around 80-85%. Weight choices should be light. Ending with light sled drags for some “recovery” work.

Categories: wod

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