Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

100 Meter Run

150 Meter Row

10 Air Squats

10 Wallballs

10 DB Deadlifts

10 DB Hang Power Cleans


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 15 Minutes

600 Meter Row

90 Wall balls (20, 14)

180 Double Unders

2 Minutes Rest

AMRAP x 15 Minutes

600 Meter Run

60 DB Hang Power Cleans (50, 35)

120 Air Squats
One partner works at a time. Split distance and reps up evenly between partners. Overall effort should be 75-80%. Today should be just about getting a good sweat and NOT being dead on the ground after the workout. Scale weight and movements as needed. Scale option (60 DUs or attempts each partner)(120 singles each partner)

Categories: wod

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