Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With a Med Ball

200 Meter Partner Run

30 Partner Wall Balls

30 Partner Russian Twists

30 Partner Chest Passes

30 Partner AbMat Sit-Ups

200 Meter Partner Med Ball Run

Partners pass Med Back back and forth during each movement


Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP X 30 Minutes

800 Meter Sandbag Carry (100,75)


With remaining time AMRAP

400 Meter Row

30 Wallballs (20, 14)

20 T2B

10 Burpees
Today is less about your strategy and more about simply moving and getting a good sweat. Looking for 75-80% effort but more importantly have fun and make a new friend. Split up work evenly. Scale Option (Knee Raises)

RX+ (Lateral Burpee’s Over Rower)

Categories: wod

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