Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

7 Pass Throughs

7 Hang Muscle Snatches

7 Overhead Squats


Overhead Squat (2 Reps Every 2 Mins For 6 Rounds)

3-4 warm up sets of 5-7 reps each. If set looks good and feeling good, increase weight. Rest as need between sets.


Metcon (AMRAP – Reps)

AMRAP 12 mins

1 min of Power Snatches (115, 75)

1 min of Abmat Situps

2 mins of Power Snatches

2 mins of Abmat Situps

3 mins of Power Snatches

3 mins of Abmat Situps
Weight should be moderately heavy, something you could do unbroken sets of 3-5 reps when fresh. Use same weight without. Score is total number of reps.

Categories: wod

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