Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meters Run


8 Hang Power Cleans

8 Power clean

8 Front squats

8 Power clean + Front Squat

4 Hang Power Cleans

4 Power clean

4 Front squats

4 Squat Cleans
Add light weight for round of 4 reps


Barbell Jerry (Time)

Teams Of 2

50 Squat Cleans (135, 95)

1 Mile Run

2k Row

1 Mile Run

50 Power Cleans (135, 95)
A little twist on the hero WOD “Jerry”, (Run 1 mile, row 2K, run 1 mile). Today I want you to go on feel during this workout and adjust your pacing accordingly to how you are feeling. Just keep in mind that there is a long way to go after those first 50 squat cleans so plan accordingly. Barbell weight should be light to moderate. 35 minute time cap.

Categories: wod

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