Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With a partner
Complete 3 Rounds of Rowling Each
Then
3 Rounds
(20 Seconds On, 10 Seconds Off)
Plate Ground-2-Overhead (15,10)
Singles
For every meter over or under a 100 do that many air squats + half burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 36 Minutes
5k Row
Then with the Remaining time:
30 Alt. DB Snatches (50, 35)
60 Wall balls (20, 14)
90 Double Unders
You should have almost an equal amount of time on the rower and for the triplet. Break up reps with partner so you both can keep intensity and consistent movement. Scale options WB (30, 20) DU (25 DUs each)(100 singles each) Score is total rounds and reps copmleted as team.