Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

With Partner Complete

800 Meter Row


3 Rounds

5 Romanian Deadlifts

5 Deadlifts

10 Bent Over Rows

10 Reverse Lunges
Add light weight after first round.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Minutes

400 Meter Row

20 Deadlifts (225, 155)

400 Meter Row

20 C2B Pull-ups

400 Meter Row

20 Alt. Pistols
One partner works at a time. Split work evenly between you and partner. Complete the 400s into 2 x 200m intervals. DL weight should be moderate, allowing you to complete sets of 5-7 reps. Worry less about strategy today and more about simply having fun. Scale options (kipping chin over)(banded strict C2B)(banded strict chin over)(ring rows)(pistols to box)

Categories: wod

Previous Post:


Next Post: