Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Over Head Pull-aparts


Warm-up (No Measure)

3-Way Banded Shoulder + Lat Stretch x 30s each position


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.


Metcon (No Measure)

3 Rounds

15 Tate Presses

15 Banded Plank Rows (each arm)

Categories: wod

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