Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
25 Meball Clean
400m Run
Weightlifting
High Hang Squat Clean + Low Hang Squat Clean + Squat Clean (20 Mins To Work To Heavy Set)
Looks good, feels good increase the weight. Hold onto bar for whole complex. Rest as needed between sets.
Metcon
Metcon (No Measure)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-ups
10 Sec Hollow Hold
60 Sec Rest