Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run or 250 Meter Row

7 Romanian Deadlifts

7 Muscle Cleans

7 Shoulder Presses

7 Deadlifts

7 Hang Power Cleans

7 Push Presses


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


Metcon (No Measure)

2 Rounds

60 Double Leg Banded Leg Curls

60 Banded Pull-aparts
Overhead banded pull-aparts the first set, front banded pull-aparts the second

Categories: wod

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