Widespread CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
25 Jumping Jacks
10 Medball Clean Thrusters
15 Russian Twists
Weightlifting
Bear Complex (Work Up To A Heavy Set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.