Widespread CrossFit – CrossFit

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Warm-up (No Measure)

ROWLING X 8 Rounds
One athlete rows trying to stop the rower as close to 100 meters as possible. Row every meter rower stops above or below 100 meters, partner will complete 1 box jump.


Row, Row, Row Your Box (AMRAP – Reps)

Team of 2

5K Row

*Every 3 minutes 1 athlete will complete 15 Burpee Box Jumps (24,20)
Burpee box jumps can be split however you like with your partner; however, no rowing can be performed until the 15 burpee box jumps are completed. The faster you complete the 5K row the less burpee box jumps you’ll have to perform so talk with partner to develop a strategy to get done as fast as possible. Your score is the number of burpee box jumps performed. 40 minute time cap.


Metcon (No Measure)

50 Banded Face pull-aparts

50 Banded Pulldowns

50 Banded Pull-aparts

Categories: wod

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