Widespread CrossFit – CrossFit


Warm-up (No Measure)

Tic Tac Toe


21 Sumo KB Deadlfits

15 Russian KB Swings

9 Goblet Squats

With 100m Run Between Movements


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minute

200m Sled Drag (100, 50)

30 Front Squats (115, 75)

200 Sled Drag (100, 50)

30 Push-ups
O ne partner works at a time. Split reps and distance up evenly. Front Squats should be light and capable of being done in sets of 5-10 reps.

Categories: wod

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