Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run

2 Rounds

8 Deadlifts

8 Muscle Cleans

8 Push Press

8 Front Squat

8 Back Squats

8 Good Mornings


Power Clean (3-3-2-2-1-1-1)

15 minutes to build to a 1RM or heavy single over the course of 7-9 sets. Rest 60 seconds – 2 minutes between sets. Take 2-3 additional warm up sets of 5-7 reps before first working set of 3. The goal is to beat your current 1RM by 5#s.


Metcon (AMRAP – Reps)

AMRAP X 7 Minutes

Squat Clean Thrusters (155, 105)
This metcon should be quick and performed around 90-95% effort. Loading today should be relatively heavy but you should be able to complete fast singles. Find a s ready pace but push hard the last couple of minutes if you have gas in the tank.

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 (95, 65)


Metcon (No Measure)


(20 Sec On / 10 Sec Off)

8 Rounds

Double Crunches

Categories: wod

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