Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Jumping Jacks


2 Rounds

5 Romanian Deadlifts

5 Barbell Rows

5 Power Cleans

5 Front Squats

5 Push Press

5 Back Squats


Box Squats (3 Reps Every 60 Seconds For 8 Rounds)

Weight @ 60%. Final week of Box Squats. This week we are performing all sets for speed. Box height at 15 inches or just above parallel.


Metcon (Time)

Teams of 2


Box Jumps (24, 20)

DB Renegade Rows (50, 30)

Calorie Row

*200ft Farmers Carry (53, 35) at end of each round
Partner up and split work into manageable sets. Pacing today should be moderate, around 60-70%, especially if you’re performing the Open WOD tomorrow.

Categories: wod

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