Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run


3 Rounds

5 Romanian Deadlifts

5 Barbell Bent Over Rows

10 Air Squats

5 Box jumps


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 35 Minutes

3 Mile Run

With Time Remaining AMRAP

30 Barbell Rows (135, 95)

30 Wall Balls (20, 14)

30 Pull-ups

30 Box Jumps (24, 20)
Today worry less about your score and more about simply moving and breaking a good sweat. Scale the movement and/or weights so you can consistently move for the whole time. Split the work with your partner as you see fit. Scale option (banded kipping)(jumping pull-ups)(ring rows)

Categories: wod

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