Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

100 Meter Run

20 Overhead Arm Swings

20 AcrossBody Arm Swings

10 Kip Swings

10 Pass Throughs


3 Rounds

3 Hang Muscle Snatches

3 Snatch Grip Push Presses

3 Hang Power Snatches


Townsend (Time)

Teams of 2

10 Rounds

200 Meter Run

20 Power Snatches (95, 65)

20 Toes-2-Bar
New Hero WOD in honor of Police Officer Clayton Joel Townsend who was killed in the line of duty on January 8, 2019. One partner works at a time, splitting work evenly between the 2 of you. You should be able to do sets of 5 on T2B and 10 on snatches, scale appropriately. With the built in rest, you should be able to maintain a high output of 80-85%. 30 minute time cap.

Categories: wod

Previous Post:


Next Post: