Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With Partner Complete

800m Row


2 Rounds

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges Each Leg

5 Good Mornings

5 Bent Over Rows

5 Birddogs Each Side


Box Squats (3 Reps Every 60 Seconds For 8 Rounds)

Week 2 of box squats. Using wide stance and 65% of 1RM or slightly heavier then last week. Box height should be parallel. All 8 sets should be fast so if needed adjust the loading so you can move faster.


Gameday (Time)

30 Front Squats (155, 105)

30 Lateral Burpees

5 Minute Rest

30 Power Cleans (155, 105)

30 Lateral Burpees
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover. 20 minute time cap.

Categories: wod

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