Widespread CrossFit – CrossFit


Warm-up (No Measure)

With Partner

800m Row

Then Each Partner Completes

8 DB Push Press

8 DB Front Squat

8 DB Alt. Walking Lunges

8 DB Alt. Snatches

8 DB Renegade Rows
Switch every 100m row. One partner does movement, while other holds plank on elbows then switches.

Metcon (AMRAP – Reps)

AMRAP x 4 Minutes

DB Power Clean + Front Squat (50, 35)

Rest 2:00

AMRAP x 4 Minutes

Alternating DB Snatches (50, 35)

Rest 2:00

AMRAP x 4 Minutes

Front Rack DB Walking Lunges (50, 35)

Rest 2:00

AMRAP x 4 Minutes

Renegade Rows + Push-up (50, 35)
DB weight should be moderately challenging (same weight or similar to what used in open workouts). Try to work consistently for the entire 4:00 as these AMRAPs will go fast. Score is total reps complete.


Metcon (No Measure)


100 Banded Pull-aparts

75 Banded Pushdowns

50 Hollow Rocks
Pull Aparts: 50 overhead 50 front

Categories: wod

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