Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Overhead Squats (Stick)

5 Reverse Lunges Each

Then with Barbell

2 Rounds

5 Muscle Snatches

5 Overhead Squats

5 Back Squats


Squat Snatch (2 Reps Every 2 Minutes For 8 Rounds)

Adding weight each round, working to moderate / heavy double. Dont compromise form for more weight. Must hold onto bar for 2 reps. Scale option: 1 Power Snatch + 2 Overhead Squats


Tugboat V2 (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes

8 Power Cleans (115, 75)

8 Lateral Burpees
Looking for fast but consistent pace for whole time. Weight should be light enough for unbroken sets at least for first half.

Categories: wod

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