Widespread CrossFit – CrossFit


Warm-up (No Measure)


4 Rounds

30 sec of work, 10 sec of rest

Left Arm Russian KB Swings

Right Arm Russian KB Swings

Left Arm KB Push Presses

Right Arm KB Push Presses

Goblet Squat
Kettle bell should light.


Snatch Overhead Squat Complex (4 Sets of 2 + 2 Reps)

2 Power snatch + 2 Overhead Squats. Add weight each successful round, but don’t sacrifice form for weight. Rest 60 seconds between sets.

Good Mornings (4 Sets of 8 Reps)

Focus on form over weight. Keep same weight for all sets. 60 seconds rest between sets.


Metcon (Time)


Thrusters (95, 65)

Kettlebell Swings (70, 53)
Shot to go unbroken as long as possible. Steady pace throughout.

Categories: wod

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