Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges Each

5 Good Mornings

5 Bent-over Rows


Deadlift (2 Reps Every 60 Seconds For 10 Rounds)

Final week of deadlift speed work. Use red resistance band draped over barbells. Weight should be at 65% or 5% heavier than last weeks loading. Each set should still be explosive despite heavier loading. Reset on each rep.


Timebomb (AMRAP – Reps)

In 12 minutes complete

50 Wallballs (20, 14)

40 Burpees Over Bar

30 Deadlifts (255, 165)

With remaining time max wallballs
Benchmark workout today. Deadlifts are intended to be heavy. Shot for 3-5 reps at a time. Score is completed wallballs for max set.

Categories: wod

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