Widespread CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row

40 Walking Lunges

400 Meter Run

20 Push-ups


Metcon (Distance)

Teams of 2

AMRAP x 30 Minutes

50 Meter Sled Pushes (45, 25)

100 Meter Sandbag Run (75, 50)

200 Meter Run

300 Meter Row
One partner works at a time, done relay style.

Meaning athlete #1 completes 50m sled push then partner #2 completes 50m sled push Then partner #1 does 100m sandbag run followed by partner #2. So each partner does 50m sled, 100m sandbag, 200m run, & 300m row each round. Find a challenging pace you can maintain for entire 30 minutes. Your team score is total distance completed.


Metcon (No Measure)

3 Rounds

30 Glute Marches

20 Banded Curls
Glute marches should be done against box. Use either red or black band for curls.

Categories: wod

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