Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Banded Good Mornings

10 Banded Pass Throughs

10 Reverse Lunges


2 Rounds

5 Goblet Squats

5 Russian Kettlebell Swings

5 Hang Muscle Snatches

5 Hang Power Snatches


Box Front Squats (Work Up To 1RM)

In 15 minutes work up to 1RM or heavy single box front squat. Warm up / work up sets should look something like 4-3-3-2-2-1+ Take 2 minutes rest between your heavy singles. Box height should be parallel.


Snatch Balls (AMRAP – Reps)

AMRAP x 7 Minutes

7 Power Snatch (95, 65)

10 Wall balls (20, 14)
Couplet workout is short, but challenging. Avoid going out too hard. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank. Snatch weight should be light enough to go unbroken throughout.

Categories: wod

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