Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run

3 Rounds

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Good Mornings

5 Bent-over Rows


Deadlift (2 Reps Every 60 Seconds for 10 Rounds)

Today we are using red band to add resistance to the deadlift. The band will force you to be aggressive through the range of motion. Use 60% weight if here on Monday. Reset on each rep working on perfect technique.


Adrenaline (AMRAP – Reps)

AMRAP x 8 Minutes

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

Adding 2 reps each round
Benchmark workout. Pacing yourself and breaking up reps/sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then pick up pace if you have anything left. If you’ve done this in the past then try to beat your last score.


Metcon (No Measure)

100 Double Leg Banded Leg Curls

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