Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

2 Rounds

5 Russian KBS

5 Romanian Deadlifts

5 Muscle Cleans

3 Power Cleans

3 Push Press

3 Front Squats


Squat Clean + Push Jerk (15 Minutes To Work Up to Heavy/Moderate Complex)

Complex is 2 Squat Cleans PLUS 1 Push Jerk. We don’t do Squat Cleans very often so while the weight should be challenging the focus is on perfecting your technique – form over load. This is not intended to me a max effort but rather to prepare you for the metcon . Scaled athletes Moderate/Heavy 2 Power Clean PLUS 1 Push Press.


Gameday (Time)

30 Front Squats (155, 105)

30 Lateral Burpees

5 Minute Rest

30 Power Cleans (155, 105)

30 Lateral Burpees
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover. 20 minute time cap.


Metcon (No Measure)

Core WOD

Categories: wod

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