Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

3 Rounds of:

5 Hang Power Cleans

10 Ring Rows

15 Banded Front Pull-aparts

20 Hollow Rocks


Pull-ups (3 Sets of Sub Max Reps)

Second week of Gymnastics endurance work. All pull-ups are strict. Change grip with each set:

Set #1 – Wide Grip, Overhand

Set #2 – Shoulder Width, Supinated

Set #3 – Close Grip, Supinated

Rest 60 seconds between sets. Score will be lowest total across the 3 sets. Scale Option (Partner Assisted) (Ring Rows)


Metcon (Time)

4 Rounds

10 Hang Power Cleans (135, 95)

400 Meter Run

25 Abmat Sit-ups

Rest 90 seconds
Everyone is on their own clock. Looking for 75-80% effort today. Hang Power Cleans should be capable of being done in 2 sets or less. 20 minute time cap.


Metcon (No Measure)

3 rounds

30 Banded Shoulder Presses
Go with red maybe blue band! Around the 15th rep it should start to burn. Rest 60 seconds between sets.

Categories: wod

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