Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 Calorie Row

10 One Leg Deadlifts

5 Burpees

30 Second Hollow Hold


Metcon (Weight)

Teams of 2


16 Rounds: 30 sec on, 15 sec off

Sled Power Walks (Average BW)
One partner works other rests switching each round. Each partner does 8 rounds. Weight should be average bodyweight of partners.


Metcon (AMRAP – Rounds)

Teams of 2

AMRAP x 22 Minutes

500m Row
Partners switch every 500 meters. Go at a hard pace for your turn. Score is total number of completed 500m intervals / rounds.

Categories: wod

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