Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Air Squats
5 Burpees
Then
2 Rounds
5 Hang Muscle Cleans
5 Front Squats
5 Hang Power Cleans
Weightlifting
Zercher Squat (15 Minutes To Work Up To 2 RM)
Take 6-8 sets, adding weight each set. Box height can be anywhere between 13-15 inches, shooting for parallel.
This 2RM should be comparable to 1RM front squat. Great movement to improve anterior core, upper-back, and quads
Metcon
Tunnel Vision (Time)
4 Rounds
21 Wallballs (20, 14)
15 Lateral Burpees
9 Hang Power Cleans (135, 95)
This will challenge your legs and lungs. Pacing is key. Consider breaking up wallballs from beginning. HPC should be completed in 2 sets max. 15 minute time cap.
