Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

250m Row

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

20s Pigeon Pose each side

*Add Weight For Second Round


Deadlift (15 Minutes To Work Up To Heavy Double)

Take 6-7 sets to build to a heavy (not necessarily max) tough n go double. Increase rest intervals on heavier sets.


Metcon (Time)

10 Squat Cleans (135, 95)

10 Box Jumps (30, 24)

8 Squat Cleans (165, 115)

10 Box Jumps

6 Squat Cleans (185, 125)

10 Box Jumps

4 Squat Cleans (205, 135)
Take 5 minutes to warm-up/ work up clean weight before starting. Weights should start off relatively light and become more challenging as the workout progresses. Break up sets, however needed. Box Jumps should be little higher then normal. .14 minute time cap

Categories: wod

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