Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
5 Medball Cleans
10 Hang Muscle Snatches (Stick)
10 Elbow-2-Foot Lunges (5 each leg)
10 Kipping Swings (hanging or toes on ground)
20 Arm Circles (10 Each Arm)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.