Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

300 Meter Run or 300 Meter Row

15 Banded Good Mornings

15 Walking Lunges

15 Alt DB Snatches


Metcon (No Measure)

Every 4 Minutes For 4 Rounds

400 Meters Run

15 Alt Front Rack Reverse Lunges (95, 65)

Then right into:

Every 4 Minutes For 4 Rounds

21/18 Calorie Row

15 Plate Ground-2-Overhead (45, 25)


AMRAP x 4 Minutes

Max Reps Kettlebell Marches (53,35)
Today’s workout is meant to challenge you from a pacing perspective, but not from a muscular endurance perspective. The goal is to be consistent with running and row splits. The lunges and G20H should be completed unbroken. For marches use one KB in front rack position getting knees above parallel and switch side as needed.

Categories: wod

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