Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

100 Meter Run

5 Half Burpees

150 Meter Row

10 Alt. Box Step-ups


Metcon (AMRAP – Reps)

Teams Of 2

8 Minutes Max Calorie Row

8 Minute Max Box Jumps (24, 20)

8 Minute Max Calorie Bike

8 Minute Max Burpees
Work Capacity Wednesday! This should be a high-intensity aerobic workout. Working with a partner get as many reps/calories as possible in 32 minutes. One partner works at at a time, splitting work up however you would like. With added rest, you should be able sustain a high output over a long period of time. Have fun!

Categories: wod

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