Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

10 Air Squats

5 Burpees


2 Rounds

5 Hang Muscle Cleans

5 Front Squats

5 Hang Power Cleans


Zercher Squat (15 Minutes To Work Up To 2 RM)

Take 6-8 sets, adding weight each set. Box height can be anywhere between 13-15 inches, shooting for parallel.

This 2RM should be comparable to 1RM front squat. Great movement to improve anterior core, upper-back, and quads


Tunnel Vision (Time)

4 Rounds

21 Wallballs (20, 14)

15 Lateral Burpees

9 Hang Power Cleans (135, 95)
This will challenge your legs and lungs. Pacing is key. Consider breaking up wallballs from beginning. HPC should be completed in 2 sets max. 15 minute time cap.

Categories: wod

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