Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Team Tic Tac Toe
Then
3 Rounds
4 Reverse Lunges Each
6 Plate Ground-2-Overhead
10 Front Banded Pull Aparts
Losing team does 3 Burpees over partner each
Metcon
Metcon (3 Rounds for reps)
Teams of 2
With a running clock:
From 0:00-10:00
Max Rounds of:
10 Overhead Squat (95, 65)
10 T2B
10 Burpee Box Jumps (24, 20)
2 Minutes of Rest
From 12:00-22:00
Max Rounds of:
20 Power Snatch (95, 65)
20 Pull-ups
20 Burpees
2 Minutes of Rest
From 24:00-34:00
Max 100m Medball Runs (20, 14)
One person will work at a time. Split reps up evenly.
Come up with strategy that allows for consistent work output. Barbell movements should be light to complete bigger sets. PU scale: (Jumping)(