Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

250m Row

15 Banded Pull Aparts

5 Yoga Pushups


3 Rounds

3 Strict Press

2 Push Press

1 Push Jerk


Push Jerk (3 Reps Every 90 Seconds For 6 Rounds)

2nd of three weeks focusing on Push Jerk. Working from the rack today. Weight should be 75% of 1RM. Keep same weight for all sets. Reset each rep. The goal is to be efficient/fast today. Scale Option: Push Press 5×5, light to moderate weight.


Metcon (Time)

4 Rounds

500 Meter Row

15 Toes-2-Bar

30 Kettlebell Swings (53, 35)

2 Minutes Rest Between Rounds
Each row interval should be close in effort and time. KB weight choices are intended to be light and completed in 2 sets. Score is total time including rest. 24 minute time cap.

Categories: wod

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