Widespread CrossFit – CrossFit


Warm-up (No Measure)

400m Run

Then 3 Rounds

5 Inchworm Push-ups

10 Plate Ground-2-Overheads

20 Jumping Jacks


Run For Your Life (AMRAP – Reps)

AMRAP x 20 Minutes

200m Run

7 Half Burpees-2-Plate
Burpee just to plank position and back up, no push-up at bottom. Go hard but keep consistent pace. Score is total number of completed 200m runs.


Metcon (6 Rounds for reps)

EMOM x 12 Minutes

Min 1: 40 Seconds Max Weighted Sit-ups

Min 2: 40 Seconds Max Distance Upside down KB Carry
RX Weighted Sit-ups: (20, 14). Go as heavy as possible on KB Carry, keeping form. If KB falls, stop where you are, reset KB then continue. Score is total number of sit-ups complete.

Categories: wod

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