Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

3 Deadlift

3 Muscle Clean

3 Front Squat

3 Strict Press

3 Power Clean

3 Front Squat

3 Thruster

3 Sq Clean Thruster


Clean and Jerk (15 Minutes To Work Up To 1RM)

Can be power or squat clean. Warm-up / Work-up set: 7-5-3-2-2-1…. Increase weight each success lift. Take about 90sec-2mins rest between sets.

Bent Over Row (3 Sets of 10 Reps)

Going from floor. Weight should be light to moderate. Keep the same weight for all sets. Slow and controlled reps. Unbroken sets. 60 seconds rest between sets.


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale weight as needed. Go 100% from start, no pacing. Shoot to go touch-n-go as long as possible. 7 minute time cap.

Categories: wod

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