Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

60 Seconds Jump Rope

5 Snatch Grip Romanian Deadlifts

5 Hang Power Snatches

5 Front Squats

5 Thrusters


Chesna (AMRAP – Rounds and Reps)

Team of 2

AMRAP X 30 Minutes

209 Double Under’s

Then with remaining time


7 Power Snatch (135, 95)

15 Thrusters (135, 95)

18 Calorie Row
Today is a special Hero WOD. Challenge yourself today with this workout remember those who keep us safe. One athlete works at a time, completing a full round before switching. Be prepared for roughly 3-4 minutes of work a round, followed by same amount of rest. Be smart with weight selection. If in doubt go lighter. Try and partner up with someone using similar weight. Scale option (1/2 DUs)(2x singles)

Categories: wod

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