Widespread CrossFit – CrossFit
Warm-up
(No Measure)
400m Run
500m Row
3 Rounds
10 Air Squats
10 Band Shoulder Presses
10 Kips
10 Push-ups
Metcon
Metcon (Time)
For Time:
3 Rounds
30 Hollow Rocks
20 Chest-2-Bar Pullups
10 HSPUs
3 min Rest
3 Rounds
12 Wallballs (20,14)
6 Burpees