Widespread CrossFit – CrossFit

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Warm-up (No Measure)

20 Wall Slides

20 Hollow Rocks

20 Banded Pass Throughs


3 Rounds

15 Jumping Jacks

3 Shoulder Presses

3 Push Presses

3 Push Jerks


Push Press + Push Jerk (Build To Heavy Complex)

In 12 minutes build to a max in the complex of 1 Push Press + 1 Push Jerk. Make smart jumps in weight and end on a high note. Reset each rep. Scale option (6 x 3 Push Press)


Metcon (Time)

50 Calorie Row

50 One Arm DB Hang Power Clean & Jerks (50, 35)

50 Pull-ups

50 Push-ups
Todays workout is a test of upper body muscle endurance and grip. Break up reps before you have too. Choose your weight and scale option wisely. The 50 one arm DB clean & jerks can be split up however you would like. The class will be divided into 2 heats. Scale option (banded kipping)(jumping pull-ups)(ring rows) 18 minute time cap

Categories: wod

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