Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
10 Russian Swings
10 Goblet Squats
5 Burpees
Weightlifting
Hang Power Clean (5 Reps Every 90 Seconds For 5 Rounds)
Add weight each set, but focus on your ability to cycle the barbell through full range of motion. 90 seconds rest between sets.
Metcon
Tunnel Vision (Time)
4 Rounds
21 Wallballs (20, 14)
15 Lateral Burpees
9 Hang Power Cleans (135, 95)
Try to sustain a 75-80% pace throughout. Keep each round about the same time split. HPCs should be moderate weight.