Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Deadlifts
5 Muscle Cleans
5 Thrusters
5 Hang Muscle Cleans
5 Push Press
Then,
2 Rounds
10 Wallballs
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
With a running clock……
AMRAP 15:
21 Calorie Row
21 Wallballs (20, 14)
21 Power Cleans (115, 75)
Rest 2:00
AMRAP 12:
15 Calorie Row
15 Thrusters (115, 75)
15 Burpees
Rest 2:00
AMRAP 9:
9 Weighted Abmat Situps
9 Hang Power Cleans (115, 75)
9 Push Press (115, 75)
One partner works at a time. Split up reps however . Weight should be light.