Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

5 One Arm Russian KB Swings Each

5 One Arm KB Squats Each

5 One Arm Push Press Each

5 One Arm KB Rows Each

5 One Arm KB Reverse Lunges Each

5 Burpees


Pull-ups (1 Max Set)

Today we’ll conclude our 3 weeks of pull-up strength work with a max rep set of both pull-ups (overhead grip) and chin-ups (reverse grip). Take 3-4 minute between sets, so you can get close to full recovery. Scale option: (banded strict)

Chin-ups (1 Max Set)


Metcon (AMRAP – Reps)

4 Rounds of

40 Sec work / 20 Sec rest

Hand Release Push-ups

KB Swings (53, 35)



Double Unders
Today’s intensity should be lower, around 75%, so you can sustain same number of reps each round. KB weight should be light. T2B should be broken into small manageable sets. Focus on controlling your breathing during the burpees. Your score is the number of completed reps.


Metcon (No Measure)

3 Rounds

30 Banded Pushdowns

30 Elbow Plank Hip Dips

Categories: wod

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