Widespread CrossFit – CrossFit


Warm-up (No Measure)

400m Run


2 Rounds

5 Burpees

5 Muscle Snatches

5 Power Snatches

10 Sit-ups


Metcon (Time)

1000m Row

30 Power Snatches (115, 75)

50 Toes-2-Bar
Scale weight and movements as needed. Weight should be moderate. 15 minute cut-off


Split Squats (4 Sets of 8 Reps Each Side)

Using kettlebell in each hand. Go as heavy as possible, while maintaining form. Use same weight for all sets. 30 second rest between movements.

Pull-ups (4 Sets Max Reps)

RX: strict pull-ups Scale: bar pull-ups RX+: C2B strict pull-ups. Max reps up to 10 reps. Score is lowest number of 4 sets. 30 seconds rest between movements.

Categories: wod

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