Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 Plate Ground-2-Overhead

10 Banded Good Mornings

5 Elbow-2-Ankle Lunges (Each Leg)


Clean and Jerk (1 Rep Every 2 Minutes For 10 Rounds)

Can be any clean and jerk variation. Working up to 1RM for day. One attempt per round.. If it looks good and feels good, increase weight, not if stay at same weight for next round.


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Categories: wod

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