Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 One Arm KB Swings (each arm)

5 Power Snatches

5 Overhead Squats

70m Run
With stick


3 Position Snatch Complex (3 Reps Every 2 Minutes For 5 Rounds)

High Hang Snatch + Hang Snatch + Full Snatch
Can be power or squat snatch. Increase weight each successful round (looks good, feels good). If you did this 2 weeks ago, shot to go 5-10lbs heavier, keeping good form.


Metcon (Weight)

Teams of 2

Every 1:30 Minutes For 6 Rounds

70m Sled Drag (100, 50)
Weight should be light enough to sprint.

Categories: wod

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