Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run


2 Rounds

15 One Leg Glute Bridges

15 Banded Overhead Pull Aparts

10 Alt. Reverse Lunges


2 Rounds

5 High Hang Power Snatch

5 Low Hang Power Snatch

5 Power Snatch


Metcon (AMRAP – Rounds)

Teams of 2

AMRAP x 30 Minutes

While Partner

Runs 400 Meters

Other Partner Completes AMRAP of

20 Walking Lunges

20 Power Snatch (75, 55)

20 KB Swings (35, 26)
Partner #1 will run 400 meters while Partner #2 completes AMRAP. When Partner #1 returns from run, they switch and Partner #1 start where Partner #2 left off. Unlike most partner workouts this one has no rest build into it. Both partners will be working for duration. Weight should be light giving you the opportunity to focus on moving (cycling) the barbell efficiently. Your score is total completed round for team

Categories: wod

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