Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Burpees Over Bar


Worlds Greatest Strech: 20 sec each position


Front Squat (1-1-1 Cluster Every 3 Mins For 5 Rounds)

Front Squat Cluster

Rest 10 sec between reps. Do one rep, re-rack, rest 10 sec, then repeat two more times. First set should be at 50% of 1RM then add 10% each set. Goal is to go above 85% on last set.


Banshee (Time)

3 Rounds

400m Run

15 Power Cleans (115, 75)

15 Burpees over the Bar

3 Minutes Rest
Pick a challenging pace and try to hold it for each round. 25 minute cutoff

Categories: wod

Previous Post:


Next Post: