Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

100 Meter Run

10 Walking Lunges

10 Plate Ground-2-Overheads (25, 15)


Metcon (AMRAP – Rounds and Reps)

AMRAP X 30 Minutes

Team of 2

400 Meter Sandbag Run (50, 35)

20 Sandbag Box Step Overs (20, 12)

20 Sandbag Sit-ups

4 Tire Flips

*Every time the sandbag touches the ground team does 10 burpee penalty.
Looking for consistent effort throughout. Runs should be broken into 100 meter intervals. Box jumps and situps are to be broken up into 2 sets of 10. One athlete completes 10 reps before switching with partner. You can step on partner’s feet during sit-ups for leverage. Have some fun and hold on to that sandbag!

Categories: wod

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