Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

100m Run

20 Jumping Jacks

10 Medball Cleans


World’s Greatest Stretch – 20sec in each position


Metcon (No Measure)

EMOM x 10 Minutes

Min 1: 30 Sec Deadlift Hold (255, 185)

Min 2: 30 Sec Handstand Hold
RX+: (30sec Max HSPUs). Scale: (Seated DB Hold)


Metcon (Time)

For time:

200m Run

60 Air Squats

30 Hang Power Cleans (115, 75)

400m Run

40 Walking Lunges

20 Power Cleans

600m Run

20 T2B

10 Squat Cleans
Workout gets progressively harder as it goes. Work on pacing, breathing and cycling the barbell. 20 minute time cap.

Categories: wod

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