Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Walking Lunges

10 Russian KB Swings

5 Medball Cleans

5 Yoga Push-ups


Squat Clean (15 Minutes To Work Up To 1RM)

Build to a 1 rep max or heavy single over the course of 6-7 sets. Try to beat your current 1RM by 5-10#s. End on a high note so don’t get greedy! We will be using this number for percentage work the next couple weeks. Scale option: (PC + FS)


Pavement (Time)

4 Rounds

15 Kettlebell Swings (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders
Today’s metcon is about managing your heart-rate and leg fatigue by breaking up sets early. Scale options: (15 DUs)(60 Singles) 15 minute time cap.

Categories: wod

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