Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
5 Muscle Cleans
5 Front Squats
3 Hang Squat Cleans
7 Russian Swings
Weightlifting
Hang Squat Clean + Squat Clean (15 Minutes To Work Up To Heavy Complex)
RX: 1 HSC + 1 SC. 60-90 seconds rest between. Newer athletes: 7 x 1 HPC + 1 FS + 1PC + 1 FS work technique with light weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
50 Thrusters (95, 65)
50 Lateral Burpees
Weights should be light on thrusters and capable of being done in sets of 10-12 reps. Goal is to make it through 1 complete round. To get HR up warm-up with 2 Rds 3 Thrusters 3 Burpees 15 sec rest between rounds