Widespread CrossFit – CrossFit


Warm-up (No Measure)

Row 500m or Run 400m

Then with Barbell

2 Rounds

4 Deadlifts

4 Muscle Cleans

4 Push Press

4 Back Squat

4 Power Cleans

4 Front Squats

4 Push Jerks


Zercher Squat (15 Minutes To Work Up To Heavy 3 Reps or 3RM)

Squat to a box with normal squat width. Box height 13-15 inches. Take 5-7 sets adding weight each set. Beginners scale: front squats


Metcon (3 Rounds for reps)

3 Rounds

Every 2 Minutes

20/15 Cal Row

Max Clean and Jerks (135,95)

2 Min Rest B/W Rounds
RX+: (155, 105) Weight should be moderate / heavy (same weight you did for “Grace”). Push row pace on all 3-rounds. MAINTAIN clean and jerk number for all 3 rounds!

Categories: wod

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