Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

15 Mountain Climbers (each side)

10 KB Thrusters (5 each arm)


Pull-ups (5 Sets of 10 Reps)

Pull-up options: c2b, kipping, strict, bar pull-ups. Scale up with 5 bar muscle-ups Shot to go unbroken. 60 seconds of rest between movements.

Weighted Sit-ups (4 Sets of 40 Sets Max Reps)

RX (20, 14) Scale weight as needed. Shoot go unbroken for 40 sec.


Metcon (Time)

Teams of 2

Row 1k

100 Walking Lunges

Row 1k

100 KBS (53, 35)

Row 1k

100 Burpees”
Split distance and reps between partners. One athlete works at a time.

Categories: wod

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