Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Row/Run

8 Thrusters

8 Ring Rows

8 S20H

200 Meter Row/Run

6 Thrusters

6 Ring Rows

6 S20H

200 Meter Row/Run

4 Thrusters

4 Ring Rows

4 S20H


Squat Clean Thruster (8 Minutes to Work Up to 1RM)

With partner take 8 minutes to work up to a 1RM Thruster. Going from the ground.

Metcon (AMRAP – Rounds and Reps)


Team of 2


1 RM Thruster for each athlete

2 Minute Rest

10:00-35:00 AMRAP

Row 2018 Meters

100 Thrusters (95, 65)

100 Pull-ups
Using one bar and going from rack, take the first 8 minutes is to complete 1RM Squat Clean Thrusters for each athlete. Talk with partner and come up with best strategy to get through work in the shortest time. Weight should be light and should be done is sets of 10 reps at least. Rx+:(115, 75) (C2B Pull-ups). Scale Option (Band Assisted, Ring Rows).

Categories: wod

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