Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

150m Row

10 Air Squats

10 Abmat Situps

3 Elbow-2-Ankle Lunges Each Side


Metcon (Time)

Teams of 2

2000m Row

100 Wallballs (20, 14)

2 Mile Run

100 Wallballs

2000m Row
This workout is all about increasing your aerobic capacity, while covering over 4 miles. Focus on perfect rowing technique and break up wallballs into smaller manageable sets. 35 minute time cap.

Categories: wod

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