Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

100 Meter Run

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges

5 Good Mornings

5 Bent-over Rows


Front Squat (3 Reps Every 60 Seconds For 6 Rounds)

Final week of dynamic (speed) work. No pause today! If you were here last week then weight this week is at 75-80%. You should be able to explode out of the hole on every front squat so drop weight if needed. Complete all Front Squats before moving on to Romanian Deadlifts.

Romanian Deadlifts (5 Reps Every 60 Seconds for 3 Rounds)

Use same weight as Front Squat. Form should be strict and reps controlled.


Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP X 20 Minutes


100 Foot Farmer DB Carries (50, 35)


20 Goblet Squats (70, 53)

20 Russian KBS

20 Hollow Rocks


10 KB Reverse Lunges (70, 53)

10 Burpees


100 Foot Farmer DB Carries (50, 35)
Today is a General Physical Preparedness partner workout. One person will work at a time with reps being broken evenly between partners. Looking for 75-85% effort depending on how you are feeling. Your HR will be elevated for the entire workout so don’t underestimate the value and demand of this work. Score is ???

Categories: wod

Previous Post:


Next Post: