Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run


2 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Back Squat

5 Good Mornings

5 Bent Over Rows


Box Squats (3 Reps Every 60 Seconds For 6 Rounds)

Final week of box squats. Using wide stance and 70% of 1RM or slightly heavier then last week. Box height should be parallel. All 6 sets should be fast so if needed adjust the loading so you can move faster.


Metcon (Time)

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

2 Minutes Rest

18 Deadlifts

20 Goblet Squats

75 Double Unders

2 Minutes Rest

15 Deadlifts

10 Goblet Squats

50 Double Unders
Each section of this workout should be done in as few of sets as possible. Loading should be challenging but with solid form. Effort should be around 85-90%. DU Scale (60-40-20)(30-20-10)(2x Singles)

Categories: wod

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