Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

150 Meter Row

10 Air Squats

10 Half Burpees

10 Box Toe Touches Each Side


Metcon (AMRAP – Reps)

AMRAP x 20 Minutes

60 Mountain Climbers

50 Air Squats

40 Calorie Row or 400 Meter Run

30 Kettlebell Swings (53, 35)

20 Box Jumps w. step-down (24, 20)

10 Burpees
Today’s metcon a full body workout with lower skill movement that will get your heart pumping and sweat rolling. Just put your head down and go! This is an AMRAP so once you have completed the burpees, start over with mountain climbers. KB weight should be light.


Metcon (No Measure)

3 Rounds

100ft Bottom Up KB Carries

25 Banded Facepull Aparts

25 Supernans
KB weight should be light. Use red band for facepulls.

Categories: wod

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