Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400 Meter Run

3 Rounds

7 Deadlifts

7 Hang Power Cleans

7 Front Squats

7 Wall balls


Box Front Squats (2 Reps Every 60 Seconds For 10 Rounds)

Box should be set at or just above parallel. All sets should be fast/efficient. User a slightly wider stance than normal so can focus on the glutes, hips, and hamstrings.


Fool In The Rain (Time)


Wallballs (20, 14)


Deadlifts (225, 155)
New benchmark workout. This workout should be done at a high-effort, around 90%. This workout is intended to be done with unbroken wallballs and fast sets of touch n go deadlifts. Deadlift weight should be a moderate weight and something that can be done in no more than 2 sets. Rx+:(275, 185) (30, 20 wallballl). 10 Minute time cap.

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)


Metcon (No Measure)

4 Rounds Banded Alphabet

Categories: wod

Previous Post:


Next Post: