Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 Cook Squats w/ Overhead Reach

5 Reverse Lunges Each


2 Rounds

3 Muscle Snatches

4 Overhead Squats

5 Back Squats

6 Good Mornings

10 X-Band Walks


Back Squat (4 Reps Every 60 Seconds For 6 Rounds)

Weight should be about 65% of 1RM back squat. All sets should smooth/explosive with no pause in between reps.


Bear Grylls (AMRAP – Reps)

AMRAP x 7 Minutes

400 Meter Run

Max Bear Complex (135, 95)
Bear Complex = power clean + front squat + push press + back squat + BTN push press Push your pace on the run, then shoot to perform 2-3 reps every minute for the remainder of the time. Load should be light to moderate. Beginner scale option: DB manmakers


Metcon (No Measure)

In Time Remaining Accumulate

100 Banded Pull Throughs

Categories: wod

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