Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
600m Row
30 DB Hang Cleans
30 Wallballs
60 Jumping Jacks
30 Ring Rows
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP x 11 Minutes
1 Rope Climb
3 Power Cleans (135, 95)
10 Wallballs (20, 14)
2 Minutes Rest
AMRAP x 11 Minutes
10 Pull-ups
8 Hang Power Cleans (135, 95)
10 Wallballs
2 Minutes Rest
AMRAP x 11 Minutes
10 Box Jumps (24, 20)
8 Barbell Rows (135, 95)
10 Wallballs
One athlete will complete a full round before switching with their partner. If scaled correctly you should be able to sustain around 80-85% pacing for the entire workout/ No movements should hold you up too much. Barbell work should be light and all movements should be able to be done close to UB. Your score is the total rounds completed.
