Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

AMRAP x 8 Minutes

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

5 Good Mornings

5 Barbell Rows


Power Clean (Work Up To Heavy Single)

In 15 minutes or 8-10 sets build to a heavy single or 1RM. As always, form should take. precedence for weight. End on a high note, mentally and physically.


Kiss The Sky (Time)

3 Rounds

12 Burpees

12 DB Front Squat (50, 35)

4 Minutes Rest

3 Rounds

12 Burpees

12 DB Front Squat (50, 35)
Repeat benchmark workout. Effort should 90% on both parts. Go lighter and faster! FS should be done unbroken throughout. Your score is total time including rest.


Metcon (No Measure)

3 Rounds

10 Nordic Hamstring Curls
Working with a partner, slowly lower down and push yourself back up. Rest as needed between sets.

Categories: wod

Previous Post:


Next Post: