Widespread CrossFit – CrossFit


Warm-up (No Measure)

With A Partner

10 Burpees (each)

10 KBS (each)

200m Run (each)

*One person works while partner rests.
One person works while partner rests


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 40 Minutes

1 Mile Run

50 KBS (53, 35)

1 Mile Run

50 Burpees
One athlete works at a time. Split reps and distance up evenly. This workout is highly aerobic with a bulk of it performing running intervals. KBS should be light and done in sets of 15-25 reps.

Categories: wod

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