Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row or 400m Run
3 Rounds
10 Squat Jumps
10 Muscle Cleans (45,35)
Metcon
Metcon (Time)
1000m Row or 800m Run
50 Overhead Squats (95, 65)
100 Abmat Situps
150 Double Unders
50 Sumo Deadlift High Pulls (95, 65)
100 Box Jump Overs (24,20)
(25 min cutoff)