Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Run 400 Meters


AMRAP x 7 Minutes

20 Double Unders or 40 Singles

10 Alternating Hang Dumbbell Snatches

150 Meter Row

10 Box Step-ups


Metcon (AMRAP – Reps)

EMOM x 25 Minutes

Minute 1: 40 Seconds Box Jumps (24, 20)

Minute 2: 40 Seconds Calorie Row

Minute 3: 40 Seconds Plate Ground-2-Overhead (45, 25)

Minute 4: 40 Seconds Double Unders

Minute 5: 40 Seconds Mountain Climbers
Today we have a “beautiful” mixed cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next. This is a great day for you to work on pacing. Start slow and increase your output until you’re at about 75%. Score today is total number of DUs completed.


Metcon (No Measure)

8 Rounds

20s work/10s rest

Alt. DB Curls

Hollow Rocks

Categories: wod

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