Widespread CrossFit – CrossFit


Warm-up (No Measure)

400m Run

2 Rounds

5 Heavy Russian Swings

10 Wide Stance Heavy Goblet Squats

30 Mountain Climbers


Pigeon Pose: 2 x 30 Seconds Each Side


Front Squat (1-1-1 Every 2 Minutes For 6 Rounds)

Front squat clusters. Rest 10 sec between reps. Goal is to work up to 90% of 1RM for last set of 3 reps. Start at @ 55%


Metcon (Time)

5 Rounds

4 Squat Cleans (70% of 1RM)

8 Burpee Box Jumps (24, 20)

Rest 2:00
RX weight is 70% of 1RM.

Weight should be challenging. Recover as much as possible between rounds and keep intensity high. Score is total time, including rest.

Categories: wod

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