Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
5 Good Morning Squats
5 Elbow-2-Ankle Lunges
5 Ring Rows
30 Jumping Jacks
Metcon
Metcon (Time)
400m Run
15 Box Jumps (24, 20)
30 Ring Dips
60 Double Unders
3 Rope Climbs
Rest 2:00
400m Run
15 Box Jumps (24, 20)
20 Ring Dips
40 Double Unders
2 Rope Climbs
Rest 2:00
400m Run
15 Box Jumps (24, 20)
10 Ring Dips
20 Double Unders
1 Rope Climb
Scale height and/or movement as needed. DU scale: (30 DUs)(3x Singles)RC scale: (2 Chin-ups)(4 Jumping Chin-ups)25 minute time cap.