Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run


2 Rounds

5 Roll Back-2-Split Stretch

10 Air Squats

5 Half Burpees

10 Romanian Deadlifts

10 Deadlifts
Add light weight to barbell for second round.


Deadlift (5-3-2-2-1-1-1-1)

Today we are using this weightlifting session to find our weight for the metcon. In 12 minutes gradually work up to a heavy single rep deadlift. Form should be PERFECT, stop when it brings down the slightest bit. Rest 60 seconds – 2 minutes between repetitions. Between deadlift reps warm up your T2B.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

1 Deadlift (405, 275)

10 Bar Facing Burpees

15 Toes-2-Bar
April Fools on DL weight!!!! Today’s metcon should be performed around 80% effort. Choose a DL weight which is heavy, but that you can maintain with good form under fatigue. DL should be less then 80% of your 1RM. Pace the burpees and break up the T2B early as needed to maintain a consistent pace throughout this workout.


Metcon (No Measure)

100 Band Leg Curls Each
Use black band

Categories: wod

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