Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Calorie Row

10 Lateral Lunges

10 Banded Good Mornings

5 Rollback-2-Split Stretch


3 Rounds

3 Romanian Deadlifts

3 Hang Power Cleans

3 Power Cleans

3 Front Squats
Add light weight each round.


Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 40 Minutes

150 Calorie Row

150 Power Cleans (115, 75)

150 Box Jumps

150 Abmat Situps
One athlete works at a time, splitting work however you desired. Today is more about moving, breaking a good sweat and burning some extra calories. Weight should be challenging but allow touch-n-go sets of 7-10 perfect reps. Scale options (100 calorie bike)

Categories: wod

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