Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Minutes Each



Jump Rope


2 Rounds

10 Alt. DB Hang Power Snatches

10 One Arm DB Bent Over Rows Each Side

10 Hollow Rocks


Metcon (No Measure)

EMOM x 30 Minutes

Minute 1: 40 Sec Row

Minute 2: 40 Sec Alt. DB Hang Power Snatch (50, 35)

Minute 3: 40 Sec Barbell Bent Over Rows (95, 65)

Minute 4: 40 Sec Mountain Climbers

Minute 5: 40 Sec Hollow Rocks
Work Capacity Wednesday! Today’s metcon is intended to be done at an easy to moderate pace This type aerobic work done every once in a while will improve your performance, recovery, quality of life, and keep stress levels at bay, which is your foundation of health! Weight should be light, so you can move for close to 40 seconds.

Categories: wod

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