Widespread CrossFit – CrossFit
Warm-up
(No Measure)
Tabata
(30 sec on, 15 sec off)
4 Rounds
Rowing
Lunges
Push-ups
Mountain Climbers
Metcon
Metcon (AMRAP – Reps)
Three rounds of:
Row (Calories)
KB Swings (53, 35)
Box Jumps (24, 20)
Weighted Abmat Sit-ups (25,15)
Chest-2-Bar Pull-ups
Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.