Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Front Squats
5 High Hang Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
Then
10 Back Squats
10 Good Mornings
Weightlifting
Box Squats (2 Reps Every 60 Seconds For 10 Rounds)
Speed squats. Weight @65% of back squat. Lower weight if needed to keep reps fast. Keep same weight for all rounds. Slow and controlled down fast and explosive up. Use 12 inch box.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 5 Minutes
5 Front Squats (185, 125)
5 Lateral Burpees Over Bar
Rest 3:00
AMRAP x 5 Minutes
5 Front Squats (135, 95)
5 Lateral Burpees Over Bar
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