Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds Speed Steps
Then
2 Rounds
10 Plate Ground-2-Overhead
10 Banded Lat Pull Downs
5 Burpees
Then
60 Seconds Speed Steps
Metcon
Metcon (AMRAP – Reps)
EMOM x 36 Minutes
Minute 1: 40s Half Burpees
Minute 2: 40s DB Renegade Rows (50, 30)
Minute 3: 40s Calorie Row
Minute 4: 40s Hollow Rocks
Minute 5: 40s DB Thrusters (35, 20)
Minute 6: Rest
This is about aerobic effort and consistent movement for the entire 36 minutes. During minute of rest so you will be able to catch your breath and assess your pacing. Score is total number of DB thrusters. Run in 2 heat, with second heat starting 2 minutes after first.