Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run

15 Banded Good Mornings

15 AirSquats

5 DB Shoulder Presses

5 DB Push Presses


Metcon (Time)


Deadlifts (115, 75)

Hang Power Cleans

Push Presses

Back Squats

400 Meter Run
One person will work at a time today so split work as needed, EXCEPT for the run. Both partners must complete the run together. The load you choose for the barbell weight should be challenging, but no less than 5 reps at a time. 30 minute time cap.

Categories: wod

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