Widespread CrossFit – CrossFit


Warm-up (No Measure)

500m Row or 400m Run

20 Walking Lunges

50 Single Unders

20 Air Squats

50 Single Unders

20 Sit-ups

50 Double Unders


Thruster (3 Sets of 5 Reps)

Add weight each set. Shot for 10lbs above workout weight on last set. Superset with 20 Double unders or 5 DU attempts. 60 seconds rest between sets.


CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
This workout is going to be the most taxing on the lungs. Take it easy on the thrusters for the first few rounds and be as proficient as possible on the double unders.

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Categories: wod

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