Widespread CrossFit – CrossFit


Warm-up (No Measure)

Tick Tac Toe or 400m Run

(100m Forward, 100m Left Side Shuttle, 100m Right Side Shuttle, 100m Backwards)

Then W/ Partner

2 Rounds

50ft Wheel Barrow Each

5 Burpees Over Partner Each

10 Partner Wallballs Each


Metcon (Time)

Teams of 2

5 Rounds

30 KB Swings (70, 53)

30 Box Jumps (24, 20)

30 Pull-ups

800 Meter Run
One partner works at a time. Split work into smaller sets to maintain a higher level of intensity (ex. 4 x200m) PU scale: (jumping pull-ups)(Ring Rows)

Categories: wod

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