Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Abmat Pizza Game
OR
100 Jumping Jacks
Every time abmat hits floor do 10 Mountain Climbers.
Warm-up (No Measure)
3 Rounds of:
3 Romanian Deadlifts
3 Power Cleans
3 Push Press
6 Wallballs
6 Ring Rows
Metcon
Metcon (AMRAP – Reps)
Team of 2
AMRAP x 25 Minutes
150 Wallballs (20, 14)
100 Power Cleans (135, 95)
75 S20H (135, 95)
50 Pull-ups
Today’s Metcon is about communication and splitting volume into manageable sets. Looking for 80-85% effort. Barbell weight should be moderate in weight and capable of being done in sets of 5. Break Pull-Ups up into smaller manageable sets. How fast you go and how you break up reps will determine if you get into second round. Scale Options (Jumping Pull Ups)(Ring Rows).
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)