Widespread CrossFit – CrossFit

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Warm-up (No Measure)

4 Rounds

100 Meter Medball Run

6 Medball Cleans

6 Medball Step-ups


Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes

200 Meter Run

15 Shoulder-2-Overhead (115, 75)

15 Box Jumps (24, 20)

4 Minute Rest

AMRAP x 10 Minutes

200 Meter Run

15 Hang Power Cleans (115, 75)

15 Wallballs (20, 14)
Effort should be around 80% for both AMRAPs. Your scores for each AMRAP should be comparable. All loads should be light. S2OH and HPCs should be done in 2 sets of less. Just a heads up the rest will go by faster then expected so focus on recovering as fast as possible, by taking deep slow breathes.


Metcon (No Measure)

3 Rounds

20 DB Alt Hammer Curls

10 Lateral Plate Raises
Use fractional plates for lateral raises.

Categories: wod

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