Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
Tabata
(20 secs on, 10 secs off)
4 Rounds
Jump Rope
Wallballs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 Mins
10 / 7 Calorie Row
5 Burpees Over Rower
4 Mins Rest
AMRAP x 4 Mins
10 / 7 Calorie Row
5 Burpees Over Rower
4 Mins Rest
AMRAP x 4 Mins
10 / 7 Calorie Row
5 Burpees Over Rower