Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Jumping Jacks



Bend Over Rows

Hang Muscle Cleans

Push Press

Barbell Curls


Hang Power Clean + Push Press + Push Jerk (1-1-1 Reps Every 60 Seconds For 5 Rounds)

Today and for the next two weeks we are working on efficient movement with HPC + PP + PJ. All sets are intended to be done for speed/efficiency, not load. The weight should be at 70% or heavy enough to be challenging but not too heavy that your form will be affected. Keep same weight for all rounds.


Metcon (AMRAP – Reps)

5 Rounds

30s Work/30s Rest

Russian KBS (70, 53)

Reverse Lunges

Hollow Rocks

Bent Over Rows (135, 95)
Looking for consistent movement at a lower effort (70%) for 30 seconds. Your score is total number of completed reps.

Categories: wod

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