Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

100m Run

10 Push-ups

15 Sit-ups

30 Box Toe Taps


Metcon (AMRAP – Rounds)

Teams of 2

With Running Clock

From 0:00-15:00

Max Rounds of:

10 DB Man Makers V2

500 Meter Row

From 15:00-30:00

Max Rounds of:

800 Meter Run

30 Pull-ups

30 Hollow Rocks

From 30:00-40:00

Max Rounds of:

100ft Farmer Carries
Man Maker V2:

1 Renegade Row Right Arm + 1 Renegade Row Left Arm + 1 Power Clean + 1 Front Rack Forward Lunge Right Leg + 1 Front Rack Forward Lunge Left Leg + DB Push Press. DB weight is up to you but would suggest lighter. Split reps and distance evenly between partners. however desired. Farmer Carries should be a weight that is challenging .

Categories: wod

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