Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
10 Wall Squats
10 Jumping Pull-ups
10 V-ups
400m Run
Weightlifting
Back Squat (5 x 65% of 1RM)
Back Squat (5 x 75% of 1RM)
Back Squat (5+ x 85% of 1RM)
Gymnastics
Pull-ups (1 Set Max Reps)
Then
3 Sets @ 60% of Max
Rest As Needed