Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
10 Knee Pulls
10 Bow & Bends
10 Inch Worms
10 Lunges with twist
500m Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins
100m Row
1 Rope Climb
5 Deadlifts (60-70% of 1RM)