Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Run

3 Rounds

10 Goblet Squats

10 Push-ups

10 Russian KB Swings


Sumo Deadlift (15 Minutes To Work Up To 1RM)

Warm up sets: 7-5-3-2-2-1-1….. Feeling good go for a new 1RM. Go heavy but focus on form. Newer athletes do 5 sets of 5 reps.


Breath (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

10 Power Cleans (135, 95)

10 Burpee Box Jumps (24, 20)
Scale weight and height as needed. Keep a consistent pace throughout.

Categories: wod

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