Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

50 Single Unders

10 Air Squats

10 Reverse Lunges

10 Mountain Climbers

10 Ring Rows


Chin-ups (1 Max Set of Strict Chin Ups)

Using supinated grip (palms facing toward athlete) establish a max number of strict chin-ups. Scale option (banded)

Push-ups (1 Max Set of Strict Push Ups)

Lay barbell across base of rig and establish max number of strict push ups. Scale option (elevated pushups)

L-Sit (1 Max Effort Hold)

Using boxes or rings hold for as long as possible. Scale option ( hollow hold)


Metcon (Time)

Every 4 Minutes For 5 Rounds

100 Meter Run

20 Walking Lunges

15 Hang Power Cleans (135, 95)

50 Double Unders
Looking for 80% effort today. Strive for 60-90 seconds of rest between rounds. Score is slowest round. Scale Option (25 Double Unders)(100 Single Unders),

L3: (115, 75)

L2: (95, 65)

L1: (65, 45)


Metcon (No Measure)

3 Rounds

15 Banded Face pull-aparts

15 Elbow out DB Tricep Extensions

Categories: wod

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