Widespread CrossFit – CrossFit
Warm-up
(No Measure)
4 Rounds
200m Run
25 Jumping Jacks
7 Burpees
Metcon
Metcon (AMRAP – Reps)
Tabata
8 Rounds
(20 secs on, 10 secs off)
Push-ups
Deadlifts (185, 135)
Situps
Box Jumps (24,20)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are deadlifts, the third 8 intervals are sit-ups, and finally, the last 8 intervals are box jumps. There is no rest between exercises.