Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With Partner Complete

600m Run


2 Rounds

5 One Arm DB Push Press Each

5 One Arm DB Rows Each

5 One Arm DB Thrusters Each

5 One Arm DB Hang Power Clean + Press Each


Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

8 Toes-2-Bar

5 One Arm DB Hang Clean & Jerk Each (50, 35)

200m Run
This is a play on Open WOD 18.1, with a run instead of row. Like every Open workout this one is all about pacing. Start out around 70-75% and try picking it up the last 2-3 minutes.


Metcon (No Measure)

3 Rounds

10 Double DB Curls

20 Flutter Kicks Each Leg

30 Banded Pushdowns

Categories: wod

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