Widespread CrossFit – CrossFit

View Public Whiteboard




Box Front Squats (2 Reps Every 60 Seconds For 6 Rounds)

3rd and final week of speed cycle for the Box Front Squat. Loading is intended to be light/moderate. All reps should be fast and explosive. Use 80% of max, if you have been here the last couple weeks. Box height should be slightly above parallel. Scale Option 5×5 at moderate weight.


Metcon (Time)

5 Rounds

12 Kettlebell Swings (53, 35)

12 Burpees
This workout should be done at high intensity. If done correctly this workout should not feel good. KBS weight should be light and reps done unbroken. Go hard and fast! 8 minute time cap.


Metcon (No Measure)

8 Rounds of

20 Seconds Work/ 10 Seconds Rest

Hollow Rocks

Glute Bridges

Categories: wod

Previous Post:


Next Post: