Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

10 Sumo Deadlifts

10 Back Squats

10 Good Mornings

10 Front Rack Reverse Lunges

10 Overhead Squats


Box Squats (5 Sets of 5 Reps)

Weight @ 75%. Same weight for all sets. Speed squats, reps should be fast and explosive out of bottom. Superset with 3 high box jumps (RX: 36, 30). Every 3 minutes.


G.I. Jane (Time)

100 Burpee Pull-ups
Chest must touch ground on burpee and chin must clear bar on pull-up. These should be jumping pull-ups. 12 minute cut-off

Categories: wod

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