Widespread CrossFit – CrossFit

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Warm-up (No Measure)


Each partner does 4 Rounds


2 Rounds

5 DB Romanian Deadlifts

5 DB Hang Muscle Cleans

5 DB Front Squats

5 DB Hang Power Cleans

5 DB Hang Squat Cleans
For every meter over or under a 100, your partner does that many air squats + burpees


3000 (Time)

Teams of 2

50 DB Hang Power Cleans (50, 35)

1500 Meter Row

50 DB Hang Squat Cleans (50, 35)

1500 Meter Row
Today’s effort should be around 75%. Split reps between partners as needed. Break up reps and distance to manage grip fatigue. Choose your DB weight wisely and pair with a partner who will be able to use same weight. DB weight should feel light and you should be able to complete at least sets of 5 reps. 25 minute time cap.


Metcon (No Measure)


(20 sec on, 10 sec off)

8 Rounds

Hollow Rocks

Categories: wod

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