Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

8 Bent-Over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts
Alternate between overhead and front banded pull-aparts each round.


Rope Climb (5 Sets of 1-2 Reps)

Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. We did something similar last Tuesday. Make sure you choose the option that best aligns with your ability. Alternate between rope climbs and dips. Take 30-45 seconds rest between movements.

RX (legless rope climbs) RX+ (L-sit rope climbs) Scale option (1-2 rope climbs w/ feet)(3 rope pulls)(10 Ring Curls)

Dips (5 Sets of 8-10 Reps)

RX (strict ring dips) RX+ (1-3 strict muscle ups) Scale option (bar/box dips)


Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups
The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your barbell rows. Scale option (box elevated pushups)


Metcon (No Measure)

100 Banded Tricep Pushdowns
Use a red band to crank out fast explosive reps

Categories: wod

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