Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Pass Throughs

Burgener Warm-up (No Measure)

3 Down & Up

3 Elbows High & Outside

3 Muscle Snatches

3 Snatch Lands (2 in, 4 in, 6 in)

3 Snatch drops

3 Hang Power Snatches
First round with stick, second with barbell


Metcon (Time)

5 Rounds

300 Meter Row

15 Hang Power Snatch (75, 55)

10 Pull-ups

60 Seconds Rest
Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep in mind there is a lot of pulls and grip in this workout. The snatches today are intended to be light. Pull-ups should be done in 2 sets or less. RX+ (95,65)(c2b pullups) Scale option (kipping banded)(ring rows)


Metcon (No Measure)

90 Banded Pushdowns

Categories: wod

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