Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

100m Row

10 Russian KB Swings

10 Goblet Sumo Squats


5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Good Mornings


Power Clean (Work Up To Heavy Single or 1RM)

Take 8-10 sets, adding weight each set. Take 60-90 second rest between sets. Shoot to beat previous 1RM by 5lbs. We will be doing speed work based on this number next month.


Cornerback (Time)


Deadlift (135, 95)

Hang Power Cleans (135, 95)

Front Squats (135, 95)
This should be a sprint. Complete in big sets and don’t over pace. Don’t give in and put the bar down sooner than you need to. 12 minute time cap.

Categories: wod

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